Here is what the book lists, keep in mind this is not a calorie restrictive diet, so you might be eating more or consuming more calories than you are used to. it really makes sure you don't reach starvation mode where your body turns everything into fat.
A-almonds
B- beans of choice
S- Spinach
D- Dairy(fat-free milk and yogurt)
I- Instant oatmeal, unsweetened, unflavored
E- Eggs
T- Turkey
P-Peanut butter, all natural (i get the smuckers all natural and it is awesome!!!)
O-Olive oil
W-whole grain breads and cereals
E-extra protein, whey protein powder
R-raspberries, and other berries
also: tuna, chicken, green veggies, fish, lean meats, ww pasta
here is an example of my typical day (when i'm fully following the diet)
Breakfast: PB&J smoothie (nonfat vanilla yogurt, skim milk, scoop of whey protein(strawberry flavor), frozen berries (no added sugar), 1tbls of natty pb, 1 banana, ice....blend in blender) I have half of this and save the other half for lunch
snack: apple and lowfat string cheese
lunch: rest of smoothie from breakfast
snack: banana
dinner: salad with balsamic vinegarette, or meat and veggies
snack: nonfat vanilla yogurt with fresh berries (do not buy the already made fruit yogurt, contains a lot of high fructose corn syrup, stay away from HFCS)
they encourage you to also have one cheat meal a week. have whatever you want, pizza, beer, burger...whatever. just don't go overboard. also limit alcohol to 2 drinks per week.
the main focus is eating clean and strength training. also only do ab exercises every other day to rest the muscles. the diet is designed to get rid of the visceral fat that lies underneath the muscles. so you can do all the ab exercises you want, but your stomach won't get flat until you get rid of the visceral fat lying underneath.
I'm here to answer any questions!! This is actually getting me pumped to get fully back on the diet!!