There are numerous threads that will answer in detail all of your Q's, you can do a search.
Briefly:
Breakfast: IP packet
Lunch: salad, 2 cups veggies (acceptable ones), IP packet
Dinner: 5-8oz (depends if seafood or meat) 2 cups veggies, salad
1 hour before bed: IP packet
Cost varies for initial consult, but weekly food for me is $87/wk
Loss for woman average 3-5 lbs/wk, men a littler higher
You can use substitutes, you can search for those also. Many use EAS shakes, Pure Protein Bars and order from Noshua.com, Lindora.com
Welcome!
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