Some ideas for you try

• Cheese sandwich on wholemeal bread, 4 cherry tomatoes, a pot of custard, an apple and a bottle of water

• Salmon pate, 4 crackers, cucumber chunks, a fruit pot, creamed rice and a bottle of water

• Pasta salad with tuna, sweetcorn and onion, yogurt, a cup of grapes, a plain biscuit and fruit juice

• Vegetable soup with a crusty roll, carrot and peppers with a small tub of cream cheese (35g), a pear and milk

• Tortillas filled with hummus, lettuce and tomato, stewed fruit and yogurt, a banana and a bottle of water

• Slice of frittata with bacon, tomato and onion, a slice of melon, yogurt and fruit juice

• Pitta filled with pineapple, ham and low fat cheddar cheese, yogurt, a cup of strawberries and semi skimmed milk

• Couscous with peppers, onion, raisins and chickpeas with low fat dressing, yogurt, a peach/nectarine and water

• Chicken drumstick with cherry tomatoes and crunchy salad, a plain bun, a cup of fruit and a bottle of water

• Crackers, an apple, cheese, yogurt, a pancake, strawberries and a bottle of water