I've been on alternatives for 5 of the 6 weeks I've been following this protocol. When I first switched, I compared the various alternative products I was considering to the nutritional values on the spreadsheet that Wuv has provided above, and did my best to select ones that corresponded very closely. Some of my alternatives have more fibre, which I consider a bonus. The Alternatives thread here gave me some good ideas too, depending on whether or not they were available in Ontario, Canada - or online without exorbitant shipping/customs charges.
To get an overview of what my total daily intake should look like, I plugged four IP product items that I would typically eat through the day if I were still on IP 'proper' into my fatsecret.com Diet Calendar. (For some reason my original IP coach started me on a 4-pack/day program, and I've stuck with that). for example, a IP breakfast pancake + IP lunch soup + IP pudding + IP bar. Then I also added in the additional food items that I'd be required to eat... the 4 cups of veggies daily, 8 oz of meat at dinner, extra romaine, etc. That gave me my daily 'overview'. Of course the type of meat, veggies, etc. is going to vary from day to day, but this gives you an approximation. And I knew which veggies and meats I was most likely to be using on the most regular basis. Maybe I'm being a bit anal and obsessive but I track my food intake on a daiy basis on fatsecret.com. It somehow helps keep me motivated to see exactly what I'm eating and what each day's carb/fat/sugar/calories/sodium etc. etc. look like. I only had 1 food intake booklet (forget what they're called in IP-speak) which of course was used up in 1 month's time, so this takes the place of writing everything in that, only provides me with the nutritional detail.
I invite you to visit my blog at http://diettalktoday.com
It's focus is on helping those who chose to use alternative products.