Hi! I'm on a modified BFL ... cheat a lot, unfortunately, but working on it! I don't have any good advice because I long ago changed the program to fit ME!
I do use EAS Carb Control shakes a lot but mostly just eat real food balanced as per BFL ... love the Myoplex Lite crunch style bars but that's all I'd eat if I ate 'em at all, so I don't!
I love the eating style ... Hot Flashes, I also love cottage cheese in a smoothie, generally I just use the cheese and unsweetened frozen fruit and a bit of water ... I have a smoothie machine but it's too big for one serving so I just use a hand blender ... thanks for posting the bit about the almonds ... I'm going to get some as soon as I go to the store!
Good luck, Derek!!!!