This thread has posts with daily menus.
The basic plan is:
For the women's plan; daily you eat 7 meal replacements, 1 dairy(or an optional), 1 fruit, 1 veggie, 1 protein (4oz lean or 3oz very lean), 2 vegetables, 1 starch, 1 optional.
I exercise 1-2 hours daily and have a physical job, so what I do is:
Eat 5-7 meal subs. I up the protein to 6-8 oz, have three-four vegetables, one fruit, two optionals, 1 starch, and 1 dairy. I also have one cup of tea with about a tbs of half n' half each morning. I usually do not eat both the carb and the fruit daily.
“Many that live deserve death. And some that die deserve life. Can you give it to them? Then do not be too eager to deal out death in judgement. For even the very wise cannot see all ends.” Gandalf
"I do not want people to be agreeable, as it saves me the trouble of liking them." Jane Austen