200 to 350 calories

• One large sweet muffin
• Three to four cream crackers with butter and cheese or pâté
• One medium size sausage roll
• One paratha with raita or chutney
• One ready to drink Yazoo Milk Drink (400ml)
• One slice of cheese on toast
• One individual pork pie
• Ovaltine Original made with 200ml full cream milk
• Two bags of full fat crisps
• One bowl of cornflakes with full cream milk or oat milk
• One egg custard tart
• A handful of nuts (40g)
• 50g baklava
• A medium slice cheesecake (approximately one-sixth of a large cheesecake)
• One pitta bread with full-fat hummus
• One quarter of a large quiche
• Two crumpets with chocolate spread
• 60g dried fruit, for example mango, banana or raisins
• Six toffees
• Standard shop bought chocolate bar (50g)
• Two small samosas
• One cherry Bakewell tart
• Three spring rolls
• 120g edamame soya beans
• Three to four tablespoons of jelly made with 50g condensed milk
• 200g thick and creamy yoghurt
• One pot crème brulee
• One apple turnover
• 300ml lassi yoghurt drink
• 60g chocolate raisins
• 400mls of full cream milk
• 50g trail mix (nuts, seeds, dried fruit)
• One hot cross bun with butter
• One large scotch egg

350 to 500 calories

• 250ml of full cream milk with two tablespoons of double cream and Nesquik flavouring
• One scone with jam and clotted cream
• One Mr Kipling, individual apple pie with 50g double cream
• Two slices of cheese on toast
• 200g pot clotted cream rice pudding
• One pitta bread with taramosalata
• One to two medium fillets of mackerel (140g) with one slice of bread and butter
• One Danish pastry
• One pot noodle
• One large bar of flapjack (75g bar)
• One waffle with maple syrup and ice cream
• One individual chocolate sponge pudding
• 100g of flavoured popcorn
• One Complan milkshake made up with 200ml full cream milk
• 3 chocolate digestive biscuits and glass of full-cream milk
• A bagel with two tablespoons of peanut butter