We're not allowed to copy the lists, due to copyright. But basically you can have any fruit and vegetable vegetable except avocados and white potatoes. Two cups of brown rice per day. Two cups of low fat, skim, or soy milk per day. One cup of oatmeal. Six ounces of low fat yogurt, twice per day. Four egg whites per day. Avoid processed foods, that sort of thing.
Maybe you can see if your library has a copy