All serve one, and are 150-200 kcals per serving
Caprese salad
Provides protein, calcium and 5-a-day
150g beef tomato slices and 80g light mozzarella, drizzled with a little balsamic glaze, seasoned with black pepper and dressed with fresh basil.
Tuna & cucumber bites
Provides protein and 5-a-day
Cut 200g cucumber into thick slices, hollow out the top of each a little. Mix together 100g drained tuna, 1 tbsp sweetcorn and 10g light mayonnaise. Top each cucumber slice with a little tuna mix.
Smoked salmon & cucumber rice cake
Provides protein, calcium and 5-a-day
Top 1 lightly salted rice cake with 60g low fat cottage cheese, 50g smoked salmon and 3 cucumber ribbons. Season and top with chopped spring onion.
Ham & cheese lettuce roll ups
Provides protein, calcium and 5-a-day
Lay out two large lettuce leaves. Top each with 15g lighter cheddar cheese slices, 20g ham slice, 2 tomato slices and 5g light mayonnaise. Roll each up into a wrap and enjoy.
Banana pancakes
Provides protein and 5-a-day
Mash up half a large banana and mix with 1 medium egg beaten. Cook in a frying pan over a low-medium heat like a pancake – for 1-2 minutes on each side. Serve topped with the other half of the banana thinly sliced and 30g fresh raspberries.
Fruit kebabs with crème fraîche
Provides protein, calcium and 5-a-day
Place 250g chopped mixed fruit onto skewers and serve with 100g crème fraîche.
Apple rings with peanut butter
Provides protein and 5-a-day
Core a medium apple and slice into 3 thick slices. Top the slices with a little low fat peanut butter (12g in total), some mixed nuts (10g total) and some dark chocolate drops (5g total).
Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.