Chicken & Avo Sandwich: 2 slices of wholegrain bread filled with 2 slices cooked skinless chicken breast ½ small avocado, with a squeeze of lime juice and a handful of rocket Plus an orange

Jacket Potato with Creamy Prawns: 1 large Jacket potato with 1 small pack prawns mixed with 3 tbsp fat free Greek Yoghurt grated cucumber, lemon juice, garlic & black pepper to taste with salad -Plus 1 orange and 1 Kiwi

Tuna & Mixed bean salad: Grab a handful of mixed leaves from a salad bag, ½ can mixed beans in water(drained) 1 small can tuna in water (drained) cucumber, tomato, fresh herbs of choice, lemon juice and balsamic vinegar, serve with a small brown roll, Plus 1 apple

Mexican wrap V: 1Wholegrain wrap filled with ½ can mixed beans(drained) ½ small avocado, 1 tomato, shredded lettuce and 1tbsp fat-free Greek yoghurt

Classic Italian salad  V: ½ ball reduced fat mozzarella cheese, ½ small avocado, 2 ripe tomatoes lots of fresh basil, drizzle with balsamic vinegar and serve with small granary roll

Chicken, Rice & Peas : 6tbsp cooked brown rice (Heated from a pouch is fine) 1 grilled chicken breast skin removed, 1 handful rocket, 3 spring onions 2tbsp cooked peas, 2 tbsp Greek fat free yoghurt mixed with fresh mint lemon juice and garlic to taste

Cheese and biscuits V :  6 rye crispbreads with 6 tbsp low fat cottage cheese topped with sliced cucumber and a handful cherry tomatoes plus a handful of grapes

Moroccan Salad V: 5tbsp cooked Cous Cous (make with stock for a better flavour) ½ can drained chickpeas, 4 spring onions 1tbsp soaked raisins 6 cherry tomatoes ½ large grated carrot, fresh coriander, 1sp olive oil with a little orange juice and zest

Salmon & Pepper pittas: 1 wholemeal pitta bread, filled with ½ can pink salmon mixed with chopped red pepper, 2 chopped spring onions, fresh parsley and a little squeeze of lemon juice, plus 1 apple and 1 peach

Cottage cheese, fig & Walnut sandwich V : 2 slices wholegrain bread topped with 4tbsp low fat cottage cheese, 1 chopped fig and 4 chopped walnut halves

Tuna Pasta Salad : 6 tablespoon COOKED wholewheat pasta tossed with ½ can tuna in water (drained) 6 halved cherry tomatoes chopped cucumber- 2 handfuls of rocket- dress with a little balsamic vinegar- plus 1 peach

Hummus and pepper wrap V: 1 wholemeal wrap filled with 2 tbsp reduced fat hummus 1 chopped roasted red pepper (from jar is fine) 1 handful of rocket and 1 tbsp pine nuts – Plus 1 handful raspberries

Chicken and Avocado salad: chop 1 grilled chicken breast ½ small avocado, 1 tomato and 1 hardboiled egg; serve on shredded lettuce top with fat free French dressing.

Bulgur & Chickpea salad V: bulgur and chick pea salad: chop ½ red pepper, ½ small red onion and cucumber. Toss with 4tbsp cooked bulgur wheat & ½ can drained chick peas in water-add 5 olives chopped coriander parsley. Dress with 1 tbsp olive oil and the juice and zest of ½ a lemon

Chicken Caesar wrap: 1 wholemeal wrap filled with romaine lettuce 2 sliced chicken breast 1tbsp parmesan cheese shavings 1 tbsp reduced fat Caesar dressing Plus 1 orange

Prawn Jacket : 1 large jacket potato filled with 100g pack cooked prawns mixed with 1tbsp lighter mayo serve with salad

Salmon tzatziki -1 slice rye bread topped with 2 tbsp tzatziki ½ can pink salmon drained mixed with shopped watercress, plus handful strawberries with 1 small pot fat free yoghurt.

Italian wrap V: 1 wholemeal wrap filled with ½ small ball reduced fat mozzarella cheese 1 fresh tomato fresh basil and a handful rocket plus 1 pear.

Ham and Pineapple pasta salad: chop 2 lean slices of ham with 2 canned pineapple rings in juice (drained) ½ red pepper 3 spring onions toss into 6 tbsp cooked wholewheat pasta with 2 tbsp light mayo and 1 tbsp pineapple juice from the can.

Egg Salad V: mixed salad with 1 hardboiled egg and 1 tbsp fat free dressing plus 1 peach

Chicken Potato and sweetcorn Salad: Chop 4 boiled new potatoes in their skins, 4 spring onions 1 small skinless chicken breast and toss in 2tbsp  sweetcorn, snipped chives and 2 tbsp low fat soured cream.

Roast Beef Sandwich : 2 slices wholegrain bread filled with 2tsp low fat spread 1 lean slice roast beef and 1 slices tomato with a small salad

Greek Salad V: chop ½ small red onion, ½ green pepper, 1 tomato, cucumber and 60g reduced fat feta cheese, toss gently with 6 olives and serve with 2 tbsp tzatziki and 1 wholemeal pitta

Sardines on Toast: top 2 slices wholegrain toast with 1 small can sardines in tomato sauce mashed with 2 chopped spring onions and grill and top with 1 sliced tomato

Bean soup and Cheesy Bread V: ½ carton fresh mixed bean soup, 2 thin slices granary baguette topped with 3tbsp reduced fat cheddar, grilled until golden and bubbling, plus 1 small pot low fat Greek yoghurt and a handful of blueberries

Tuna Mayo & Sweetcorn jacket potato:1 large jacket potato, filled with ½ tin tuna in water drained, mixed with 2tbsp sweetcorn and tsp light mayo, served with salad of choice dressed with balsamic vinegar

Toasted mozzarella and tomato Panini V: 1 Panini roll filled with ½ small ball reduced fat mozzarella, 1 sliced tomato and fresh basil leaves, toasted until the cheese melts, with 1 apple

Beans on toast V: 2 slices wholegrain toast topped with ½ tin baked beans, 1 orange

Cheese and mushroom omelette V: Omelette made with 2 eggs a handful sliced mushrooms and 3tbsp reduced fat grated cheese, with 1 8cm piece of baguette and 1 satsuma

Homemade veggie French bread pizza V: Halve a 10cm piece of granary baguette lengthways, Top the cut sides with 4tbsp tomato sauce, ½ sliced red pepper, ½ small red onion, 3 sliced mushrooms, mixed herbs black pepper and ½ ball reduced fat mozzarella, bake until hot and cheese melts, served with mixed leaves dress in balsamic vinegar.

Steak pepper & Rocket Baguette: 10cm piece baguette filled with lean thin grilled minute steak, 1 roasted red pepper from a jar and a handful of rocket, plus 1 small low fat fruit yoghurt

Fish finger sandwich: 2 slices wholegrain bread filled with 2tsp tartare sauce 3 grilled fish fingers shredded lettuce and sliced tomato

Warm potato, mackerel and tomato salad: A salad made from 4 warm boiled new potatoes in their skins, 1 cooked smoked mackerel fillet, 6 cherry tomatoes, 2 radishes, 2 spring onions fresh chives and baby spinach, mixed with 1tbsp reduce fat crème fraiche.