1. (50g)of any Bran cereal (e.g.) sultana, bran flakes, All-bran) served with low-fat milk plus 1 tsp sugar or 1 sliced apple
2. Weetabix biscuits (2) with low-fat milk plus 1 tsp sugar and 10 seedless grapes, optional (Green grapes)
3. Porridge oats (35g dry weight), cooked with water and serves with low-fat milk plus 1 tsp honey and 1 kiwi fruit.
4. Unsweetened pure orange juice. Plus (40g) of Special K cereal served with low-fat milk and 1 tsp sugar
5. Weetabix Weetos (35g) served with low-fat milk and (100g) fresh salad
6. Sugar puffs served with low-fat milk and 1 pot low-fat yoghurt any flavour (max.80 kcal and 5% fat)
7. (50)g of any muesli (max. 5% fat) served with low-fat milk and 1 tsp sugar
8. Shredded Wheat (2) served with low-fat milk plus 1 dsp blueberries and 1 tsp sugar
9. Porridge oats (35g dry weight) made up and cooked with water, served with low-fat milk, 1 tsp honey, 15 raisins and a sprinkling of cinnamon
10. (80g) low-fat yoghurt (any flavour) topped with (40g) low-fat muesli (max.5% fat) and 2 sliced strawberries.