I will share mine for clarification. Keep in mind that each calorie allowance bracket has a different number of containers that are allowed for each food group based on caloric need.
After doing the math with the formula they supplied, I am in the lowest calorie bracket as my goal. This means 1,200 - 1,499 calories a day. The eating plan booklet provide a list of foods in each group with a wide variety for mixing it up and for various recipes. I have seen plenty of people who have done this challenge and made meals that looked like normal food... and not dieting food. I don't mind the bland foods so it doesn't bother me to eat a whole buncha raw veggies
- Colors -
Green - Vegetables. Ex: from Asparagus to winter squash.
Red - Proteins. Ex: Yogurt, chicken, fish and includes a protein shake. There are plenty of non meat items on here for a veggiesaurusrex.
Purple - Fruits. Ex: Apple, Kiwi, Orange, etc.
Yellow - Grain, potato and bean items. Ex: Sweet potato, peas, oatmeal, waffle, tortilla and weird thing like millet and barley.
Blue - Cheese and nuts. Ex: provolone, almonds, hummus, feta.
Orange - Seeds, Olives, shredded coconut and for some reason plan peanuts are in this category instead of the Blue. I want to assume its a result of the nutritional content.
You are allowed teaspoons of items such as:
EVOO, EVCO, flaxseed oil, walnut oil, pumpkin seed oil, nut butters, seed butters.
Free foods: items that are an all you can eat.
Lemon and lime juices (not lemonade)
Vinegars
Mustard
Herbs (fresh & dry)
Spices (hold the salt it's icky)
Garlic
Ginger
Hot sauce (yeaaaahhhh)
Flavor extracts (ex: vanilla)
And the booklet provide a variety of spice mixes and a water bar that tells you fun ways to spruce up you water, like with watermelon... Oooohhhhhh.
You can switch out foods for "treats" but you have to give something up in exchange. For example, you can have a 4oz glass of red wine but must give up a Yellow. BUT you can only do this 3 times a week.
So that's the breakdown.
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