These are the foods to choose from:
The pros of the BFL system is in its simplicity. Just small, frequent meals 5-6 per day consisting of a portion of lean protein about the size of a deck of cards and a fist-size portion of carbohydrates and some vegetable. Choose foods from that list. Make sure you get about 10 glasses of water a day. Your fats will come primarily from the amounts that are contained within the lean proteins plus a couple of tablespoons of healthy fats from the list. For most people, the need for calorie counting is eliminated just by following a program of portion controlled, high-quality food. Others need more structure.
The plan also allows for optional free days on weekends. This is highly variable. Some people use them effectively. Others find better success with one cheat meal instead of a free day. Others, like myself, find free days and cheat meals to be a trigger to a binge and opt to not take them. This is where you will definitely need to see what works for you.
Another part where you will need to determine what works best for you is in your carb choices. Some people can handle some of the starchier carbs better than others. Others cannot. For example, I do not handle carbs that well and other than breakfast and post workout, my carbs come primarily from vegetables. If you find the plan as Rxd to not be working optimal, you might need to tweak your starchy carb intake. Again, find what works best for you.