A salad made up of lettuce, spinach, a tomato, cucumber, several olives and a palm sized amount of red meat, tuna or salmon. Dressed with olive oil and balsamic vinegar

Medium sized bowl of eggplant or zucchini chips

Handful of blackberries, strawberries or raspberries

2 squares of dark chocolate

Four asparagus stalks each wrapped in salami

Tablespoon of cottage cheese on a few rice crackers

Tofu stuffed avocado half

Small plate of cheese and olives

Two small pieces of bacon plus a handful of fried mushrooms and garlic

Half an avocado on a few wheat biscuits

2 poached or fried eggs with a handful of steamed spinach

A palm sized fillet of meat protein (fish, chicken, steak) plus fried tomatoes and onions or green vegetables