1 sliced banana with 4 tbsp reduced fat custard

150g pot low fat rice pudding topped with 4 tinned apricot in juice halves

1 baked cooking apple filled with 1tbsp sultanas and 2tbsp reduced fat Greek yoghurt

1 pot sugar free jelly with 2 scoops low fat ice cream

2 small chocolate chip cookies with 1 sachet low calorie hot chocolate drink made with water

2 rye crisp bread with 2tbsp low fat cottage cheese and 1 tbsp raisins

1 shredded wheat with semi skimmed milk and 1 kiwi fruit

1 slice wholegrain toast with 2 tsp no added sugar or salt peanut/nut butter and 4 strawberries

20 unsalted almonds

1 small pot fat free yoghurt and 1 peach

3 plain or milk digestive biscuits

150 calorie pack of crisps

4tbsp hummus and carrot sticks

2 rye crisp bread with 2tbsp low fat cottage cheese and 1 tbsp raisins

1 shredded wheat with semi skimmed milk and 1 kiwi fruit 

1 slice wholegrain toast with 2 tsp no added sugar or salt peanut/nut butter and 4 strawberries

20 unsalted almonds

1 small pot fat free yoghurt and 1 peach

Shake made by blending 1 banana and 200ml skimmed milk

Guacamole made from ½ small avocado 1 diced tomato a little garlic and lemon juice and chilli to taste, serve with crudities made from 1 chopped carrot and ½ red pepper

4tbsp bran flakes with semi skimmed milk

Salad bowl made with1 hardboiled egg and baby spinach with a small pack cooked prawns and cherry tomatoes

6 walnut halves

Half an Apple With 1 Tablespoon of Peanut Butter

Two Large Hard-Boiled Eggs

Wholemeal Sandwich Thin With Turkey lettuce and tomato

2 oat cakes with 1tbsp low fat cottage cheese and 10 grapes.

1 slice watermelon & 1 nectarine

2 rye crisp bread with 2tbsp low fat cottage cheese and 1 tbsp raisins

1 shredded wheat with semi skimmed milk and 1 kiwi fruit

1 slice wholegrain toast with 2 tsp no added sugar or salt peanut/nut butter and 4 strawberries

20 unsalted almonds

1 small pot fat free yoghurt and 1 peach

Shake made by blending 1 banana and 200ml skimmed milk

Guacamole made from ½ small avocado i diced tomato a little garlic and lemon juice and chilli to taste, serve with crudities made from 1 chopped carrot and ½ red pepper

4tbsp bran flakes with semi skimmed milk

Salad bowl made with1 hardboiled egg and baby spinach with a small pack cooked prawns and cherry tomatoes

6 walnut halves

Half an Apple With 1 Tablespoon of Peanut Butter

Two Large Hard-Boiled Eggs

Wholemeal Sandwich Thin With Turkey lettuce and tomato