Breakfast - Have a medium glass of orange juice with your breakfast choice (one portion).
Mid-morning snack - Eat one medium-sized banana, or three whole dried apricots (one portion).
Lunch - Toss a handful or two of fresh lettuce into your sandwich or as a side (one portion).
Dinner - Serve your dinner with a handful of broccoli florets (one portion).
Pudding - Six strawberries (one portion).