Okay, I'll start it...
I've been doing plan 3 on my own, without the COD:
September 7th
Breakfast: Yogurt with fibre 1 cereal, 2 slices turkey bacon (1D, 1S, 1/2P)
Snack: Pear (1F)
Lunch: Sandwich and salad, fruit (2S, 1/2P, 2V, 1F)
Snack: Applesauce (1F)
Dinner: Chicken breast, cucumbers, carrots (1.5P, 2V)
Evening: High fiber crackers with LF cheese (1S, 1D)