The night before, soak 30g oats in 75ml skimmed milk or unsweetened almond milk and leave in the fridge. The next morning, stir in 1 grated apple, a handful of berries and 1tbsp low-fat natural yogurt, then top with 10 roughly chopped.
25g hummus on a Ryvita crispbread
Smashed black bean, avocado and rocket wraps. Plus 1 large nectarine.
40g dried apricots
Brush a 130g salmon fillet with olive oil, then sprinkle with crushed garlic, fresh rosemary needles and black pepper. Roast in a baking tray at 180°C/fan 160°C/gas 4 for a few min or until cooked. Serve with a squeeze of lemon juice and a few tbsp cooked long-grain rice mixed with a chopped spring onion and lots of steamed broccoli. Plus 160g bowl of fruit salad to follow.