Just read my book for 1000kcal.
Breakfast (150kcal) - choose one of:
- 40g no added sugar muesli (use milk from daily portion)
- 2 shredded wheat (use milk from daily portion)
- Bowl of porridge (2 sbsp porridge oats, 75ml skimmed milk and 75ml water (use milk from daily portion)
- One boiled egg, small slice granary bread with scraping v.low fat spread
OR choose fruits to make 150kcal.
Hope this helps!