..Leenie Beanie is read Suzanne's excellent summery of "What is the Sonoma Diet?" Like you said, it is pretty much the Med Diet but the main difference is it has some portion control guidelines for weight loss purposes.
First thing.. find a 7" plate or a 2 cup bowl for breakfast and a 9" plate for lunches and dinners.
My wave one breakfast this morning was 2 egg whites, one serving of turkey pepperonii, mushrooms, onions, garlic, spinach all scrambled and served in La Tortillas with salsa. I would have used ff sour cream but I didn't seem to see that listed under Wave 1.
Unfortunately, you really do need to take a look at the book to see the foods list that you are eating during each Wave. I don't think I am allowed to post that list here.....probably would be considered copyright issue or something.
Oh yeah.. you have to EXERCISE too and I know you think that is a dirty word.
I pesonally think the exercise is the more important componant rather than adhereing to perfection in the eating plan.