You have all your packs as normal and on top of that you have a small meal consisting of.....
Protein
11g/4oz cottage cheese (reduced fat)
50g/2oz chicken or turkey breast without skin
80g/3oz cod, haddock or other white fish
80g/3oz quorn
60g/2.5oz soft tofu opr 120g(5oz) firm tofu
and...
Veg
2 tablespoons of one of the following...
green salad leaves eg. roquette, lambs lettuce watercress, raddiccio, little gem/romain lettuces.
celery, cucumber or red raddishes
courgettes or marrow
broccoli, cauliflower or any cabbage including pickled cabbage.
spinach, kale, turnip or taro tops
asparagus, fennel and celeriac
chinese leafy greens such as pak choi or chinese cabbage.
don't add salt or fat but add herbs and a wee bit of stock if you want.