Breakfast : Porridge with salt or sweeteners or fruit
or Weetabix with skimmed milk
or muesli no added salt or sugar (all with skimmed milk or soya
or 2 slices toast made with multigrain bread with light spread and jam
lunch: rye crispbread or crackers with low calorie lentil soup or veg soup
can of salmon with big mixed salad and light dressing. Include small amount brown pasta or beans in salad.
Eat 3 snacks a day between meals - fresh fruit or carrot or celery sticks or a mullerlight yogurt.
Breakfast have porridge (full size oats) with a little honey if you prefer OR Allbran (not bran flakes).
Lunch....any salad (not sweetcorn or beetroot)with any low fat protein (tuna, cottage cheese etc) and a low fat dressing (balsamic vinegar?).
Have a low fat yoghurt about 4ish.
Dinner....veg curry? lightly cooked pasta, a tomato sauce and lots of veg, little parmesan? New potato & salmon fillet?
Other people are better on the vegetable options....I tend to make lots of vegetable stews (curries, chillis, soups etc. You can add a little chunky peanut butter to a veg stew and it really makes it nice.