Some low fat crisps (quavers, french fries, etc) or buy some pineapple or other fruit and chop it up when you get there? Tesco do some nice light choices cake bar things too - you can break them into 2 or 3, and have them on a tray for bitesize pieces!
A selection of fruit, chopped up when you get there, and a fresh fruit salad appears as if by magic, a can of squirty cream isn't bad on syns either. (sorry cann't remember off hand how many syns but know its ok)
thanks for the ideas ladies but i have decided not to go to work after all so am going to make the wonderful chicken cake which is in the recipe section above i hope that the maker of the recipe does not mind