selway -- they no longer have the 3 protein lists, just one that can be had at any time. Plain fat free greek yogurt is listed -- so technically you could have it everyday, three meals a day
I am on the regular menu, but level 1 (over 200 pounds) I can have 6oz -- my guess is yours would be 4oz
I'm still plugging along, though in a bit of a plateau. I was out of town all last week and was up 1 pound today. Assuming it is water weight, I've been eating out a lot more and not drinking nearly enough water.