Hey Michele! I saw your post to my blog. The Quick Weight Loss plan is basically a high protein, low carb plan. On my plan I get one egg, three carbs, three fruits, four vegetables, two proteins, and two supplements each day. The proteins consist of 8 oz chicken, 7 oz fish, 7 oz white meat ground turkey, 5 oz beef (twice per week only), 3 boiled eggs, etc. etc. The veggies are about a cup of mainly leafy greens, carbs are for example 1 slice 40-cal bread, 2 sticks melba toast, 1/4 cup rice, 1/3 medium potato, etc. Hope that helps!