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Breakfasts

✢ Continental breakfast: 25g slice Emmental cheese, 50g wafer thin chicken, large tomato, slice of wholemeal toast spread with 1tsp light olive spread.

✢ Chop a large portobello mushroom and microwave for 1-2 mins in a covered bowl until soft (no oil or moisture required). Eat on 2 slices wholemeal toast spread with 2tsp light olive spread; glass of skimmed milk.

✢ Porridge made in the microwave with 250ml skimmed milk and 45g oats, handful of your favourite