Well, I did NS for about 5 months and to teach myself from it and get away from it, I began writing down what each of their food items for breakfast, lunch, and dinner typically held carb wise, calorie wise, and protein wise. From it, I made a rough sketch of what I was supposed to eat daily, serving wise.
Roughly, it came to this:
4 to 5 carbs
5 to 6 proteins
4 veggies
2 to 3 fruits
3 fats
Now take that and compare it with the NS list of serving sizes and you've got your daily allowance minus the pre-prepared food. If you count calories (as I taught myself how to do from this system), you'll see that eating that way will keep you in the range of anywhere from 1400 to 2200 calories a day, depending on how many you have (4 proteins rather than 6 would make for a lower calorie day) and how lean the food is, etc.
I lost my first 30ish pounds on NS.... I lost another 25ish doing it this way.