All serve one, and are 150-200 cals per serving

Caprese salad

Provides protein & calcium

150g beef tomato slices and 80g light mozzarella, drizzled with a little balsamic glaze, seasoned with black pepper and dressed with fresh basil.

Tuna & cucumber bites

Provides protein

Cut 200g cucumber into thick slices, hollow out the top of each a little. Mix together 100g drained tuna, 1 tbsp whole-kernel corn and 10g light mayonnaise. Top each cucumber slice with a little tuna mix.

Smoked salmon & cucumber rice cake

Provides protein & calcium

Top 1 lightly salted rice cake with 60g low fat cottage cheese, 50g smoked salmon and 3 cucumber ribbons. Season and top with chopped spring onion.

Ham & cheese lettuce roll ups

Provides protein & calcium

Lay out two large lettuce leaves. Top each with 15g lighter cheddar cheese slices, 20g ham slice, 2 tomato slices and 5g light mayonnaise. Roll each up into a wrap and enjoy.

Banana pancakes

Provides protein

Mash up half a large banana and mix with 1 medium egg beaten. Cook in a frying pan over a low-medium heat like a pancake – for 1-2 minutes on each side. Serve topped with the other half of the banana thinly sliced and 30g fresh raspberries.

Fruit kebabs with crème fraîche

Provides protein & calcium

Place 250g chopped mixed fruit onto skewers and serve with 100g crème fraîche.

Apple rings with peanut butter

Provides protein

Core a medium apple and slice into 3 thick slices. Top the slices with a little low fat peanut butter (12g in total), some mixed nuts (10g total) and some dark chocolate drops (5g total).