I live on red days. this is a typical menu for me.
porridge oats and skimmed milk
salad, ryvita minis, fat free yoghurt
Gammon steak or chicken breast stuffed with laughing cow triangles wrapped in bacon or Steak and mushrooms or very low fat sausages, bacon, mushrooms, eggs and beans (beans would be synned). you could then serve with salad or veg.
Snacks include Fridge Raiders 2.5 syns
hope this helps