1. One can of tunafish chunks. (If you don't eat fish you could always use humus instead.)
2. One hundred grams of plain low fat yoghurt or mayonnaise.
3. Eight millilitres (about ½ teaspoon) of dried basil.
4. Fifty grams of shelled sunflower seeds.
5. Sixteen slices of bread. Why not try some different breads such as walnut, sourdough or ciabatta bread? Explore your local supermarket to see what kind of breads they sell, and choose one that appeals to you.