· 3 whole eggs + 2 egg whites scrambled

· 60g oats cooked with water

· Cinnamon + ½ banana when ripe

· Black coffee (no sugar/milk)

· 200g Greek yogurt (plain, low-fat)

· 8 almonds

· 1 small apple OR handful of berries

· 180g chicken breast (grilled, no oil)

· 80g basmati rice (dry weight)

· Steamed broccoli + carrots — fill the plate

· Splash of soy sauce or lemon

· 2 boiled eggs OR 1 scoop whey in water

· Cucumber slices + lemon + black pepper

· 200g fish (tuna can / salmon / tilapia / fresh fish)

· Big salad: spinach, tomato, cucumber, ½ can chickpeas

· Lemon + 1 tsp olive oil dressing