I don't really follow BFL by the book anymore but pretty close, here is a typical day menu for me...
1/3c oatmeal made with water
1/2c eggwhite, sometimes I have a whole egg and I may scramble or fry the eggwhites or mix it all together with the oatmeal, I know I have bizarre taste...
Protein pancake made with 1/3c each of oatmeal, eggwhites and LF cottage cheese add splenda and vanilla to taste, blend till smooth and cooked like a pancake.
canned tuna on a bed of romaine lettuce and other veggies I will also throw in a 1/2c brown rice mix it all together add a bit of Ranch dressing
4oz chicken, small potato, raw or cooked broccoli, or carrots
1/2c cottage cheese
1c frozen strawberries with splenda and vanilla
1 scoop whey protein powder with a cup of frozen strawberries blended smooth into a milkshake
4oz steak or ground beef patty with peas and some veggies either stir fried or raw
Hope this helps...