I can't tell you anything about a red day as I'm a vegetarian so follow all green days. On a typical day I would have cereal (2 Weetabix) with skimmed milk - both from my Healthy Extra Allowance. For my main meal I like to make up big pots of rice or pasta with lots of different vegetables, beans and spices, all of which is 'free food'. For my other meal I probably eat a baked potato with cottage cheese or beans - both 'free food' so that the potato is the size I choose. When cooking I can either use Fry Light (free) or 1 tbsp olive oil (my third Healthy Extra choice). Very low fat yoghurts are free, as is all fruit. Anything else (like pizza!) you need to count as a sin. I normally try to have 10 - 15 a day. You can make pizza with a potato base in which case it could be all free apart from the cheese which you would take as a healthy extra. I've not done this yet, but I think you grate the potato and cook it in fry light a la Rosti.
I just got hungry while my son is at pre-school so grabbed a medium jacket potato and cottage cheese with a couple of plums. I used to rely heavily on bread for snacks etc which I try not to do any more. I love this diet; it suits me down to the ground.
Anna
PS I can look up stuff on red days if nobody else responds.
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