You should have a breakfast, lunch, dinner, mid-morning and mid-afternoon snack every day. If you feel you need it, you can also have a pre-dinner snack:

Breakfasts (Choose one)

One sliced boiled egg served with one or two slices of grilled lean bacon and a small glass of tomato juice

Two scrambled eggs plus a small slice of roast beef and sliced tomatoes

One turkey and cheese roll-up (place a large slice of turkey on top of a slice of reduced-fat cheese, such as

Leerdammer Lightlife, and roll up) plus a glass of vegetable juice

Egg-white omelette (made using two egg whites and a squirt of cooking spray) with lean ham and mushrooms

A handful of mixed nuts with vegetable crudits (celery, radishes, carrots, cucumber and peppers are all...