Have a poached egg on some wholemeal/grain bread more wheatier the better, with mushrooms, with 1 tsp of low fat spread, grilled mushrooms and a glass of orange juice or pineapple juice. Juice it yourself if you have the means it will taste better.
One toasted bagel filled with low fat cheese soft cheese use cottage cheese if you already eat it, add to this a small portion of smoke salmon, and serve with some salad, and have a small bowl of strawberries
I piece of chicken breast no skin, this needs to be grilled. One shallot, 1/2 of a red bell pepper, one sliced courgette, three slices of aubergine which will need to be stir fried in one tsp of olive oil with some chopped tomatoes. Serve this with some new potatoes and sprinkle a small amount of Parmesan cheese on top.
One scoop of low fat ice cream, with a banana and some no sugar jelly.