Hello! I'm just looking for some replacements to save some money & I was wondering what ingredients I can't have. I know I can't have aspartame, but what else can't I have? I noticed some of the products have sugars, but so does IP products. Is there anyway I can differentiate them?

& Also I know we can't have milk, but there are products in the substitute products that have milk, and I know that the vanilla rtd has milk in it too

My milk substitute is unsweetened almond milk. I use either the Blue Diamond original or vanilla. Silk brand is also available in my area in the refrigerated variety. The Blue Diamond doesn't have to be refrigerated until you open it and it has a long unopened shelf life. I have no idea how it works in cooking. I use it for my protein shakes and in coffee. When I move on to phase 3 and 4, I will try it on some cereal or oatmeal. The unsweetened Blue Diamond is 40 cal/8 oz and the Silk is 35. It does add some protein - I think 10 grams without looking at a carton.