Yoghurt with toasted oat flakes or puffed rice , seeds & fruit : 4 tablespoons live natural low-fat yoghurt , 1 tablespoon toasted flakes or puffed rice , 3 tablespoons mixed seeds , 2 tablespoons of mixed berries . ½ large can tuna , drained , 1 portion steamed vegetables , from yesterday 's dinner , dressing .