My path was to have Phase 3 breakfast broken in two. So part in the early morning part mid morning. Usually yogurt & berries with a slight sprinkling of granola or bran buds, then a couple hours later a piece of toast with no sugar spread. Lunch almost always was a variation of salad. Greek, ceasar, warm spinach & peppers with feta, Garden with cheddar & italian dressing. I kept to the IP bars as a mid afternoon snack and supper was usually soup. Once in a while a chicken burger with a thin bun. I never was really brave enough to try pasta. I had rice every once in awhile though...And I kept up my veggie habit. Always 2 cups with lunch or snack and 2 cups with dinner. The veggies are the most important thing you can do for yourself- they'll keep you full. Which means a lot less pull from cravings.
As time went on my menu evolved. Ishbel is right in that you have to try different things and wait for a 'reaction' on the scale.
That said there has been a wealth of information passed along in the 6 volumes of the maintenance threads. One was that if you are eating less than 100 carbs total in the day you will most likely lose 100-150 you'll maintain and over 150 and you'll start to gain. Fat is usually in the neighborhood of 60 g. I think it was goodeatsandwine who posted a bit back in this volume the actual IP values for each meal but darned if I can find it.
Every body really is different though. I regularly ate 150 carbs and 60-70 g fat and kept my calorie count in the 1300-1700 region and would almost always lose a pound each week that I would promptly gain back plus some after the free day, then phase 1 back to my 'normal' weight, then lose the extra pound then cycle back again.
A carb is a carb regardless of whether it comes from a fruit, vegetable, a bean, rice or whole grain. Most things have at least some carbs in them. One thing to really watch for is if any of them cause a spike in you... which is they leave you hungry or wanting more of the same. If this happens you are more than likely sensitive to it and should leave it alone and try and find a different carb. Never eat a carb by itself. Eat it with protein and/ or veggie. Greek yogurt and nuts 'swing both ways' they can be considered a fat or protein.
Dakin- Congrats on the pound lost! Maintenance seems to be agreeing with you!
PurpleSky-The Jillian Michaels dvd is challenging. But a challenge isn't necessarily a bad thing. Chloe is right in that you can work up to finishing it. Do however much you're comfortable with and over the course of a week you'll see that each time you're comfortable with a little bit more.
in case you're lurking 
I really am harmless.