First go to the members site
link
Click my journey to set/update your details.
Click set personal achievement target to set target
Click online tools to check if something is free/healthy/syn
Green plan -
free food - all veg, fruit, potatoes, pasta, rice, fry light, muller yoghurts and most low fat ones etc.
healthy extras - 2 portions of milk or cheese and 2 portions of bread or cereal or cheese etc a day
syns - up to 15 syns a day
I dunno about meat as I don't eat it but red day is for when you eat lots of meat and count potatoes etc as healthy extras/syns.