for your evening run.Calories: 250kcal per slice (100g)Hummus on pitta bread Why it’s good: Split the pitta bread and toast until crisp. Then simply break into pieces and use instead of cracker biscuits. This filling snack packs plenty of protein, fibre

A hummus-style on toast, perfect for breakfast, lunch or a quick snack. Try adding a protein-rich topping of your choosing1 tbsp olive oil1 clove garlic, crushed1 red onion, finely diced 1 carrot, finely diced1 celery stick, finely diced1 tsp red

, such as fruit, vegetables and legumes, will control your hunger and appetite naturally.The South Beach Diet(Headline, £6.99) Take away tip Have a healthy mid-morning and mid-afternoon snack, whether you're hungry or not. Try hummus with raw vegetables or a low

Low-calorie mayo or salad cream mixed with plain yoghurt (save 8g fat per tablespoon)JamMashed banana for extra fibre, vitamin B6 and potassiumCheeseHummus or falafel for extra fibre and ironLettuceRocket, watercress or lamb’s lettuce for extra iron, folic acid

will be enough afterwards: Cox suggests crudités with hummus as a quick pick-me-up. Alternatively, have a small bowl of pasta with tomatoes, or a packet of oatcakes.

.5 hours recomended daily sleepThough you should avoid eating for an hour before sleep, you might find it easier to adjust to an earlier bedtime if you dine on turkey, nuts or hummus. These foods are rich in tryptophan, an essential amino acid that has a

by eating foods such as broccoli, spinach and fish. Protein helps to steady hormones so include some in every meal: add dried fruit and seeds to your porridge; cheese to a baked sweet potato and tuna; or make hummus - chickpeas are loaded with protein

such as sour cream are loaded with calories. Instead, go for the likes of hummus, which is made from chickpeas. If you have a blender, stock up on beans and pulses and make your own with some natural yoghurt and your choice of extras such as garlic, tomato

carbohydrate-rich snack with a little protein ideally within 30 minutes and no later than two hours perhaps a couple of portions of fresh fruit with a pot of yoghurt, a tuna or hummus sandwich or a carton of flavoured milk. DO plan ahead. Ideally you should eat

is the strictest and requires you to cut out processed carbs, alcohol and fruit, but then you can reintroduce your favourite foods, in moderation.Take away tip Have a healthy mid-morning and mid-afternoon snack, whether you're hungry or not. Try hummus with raw