If you can't get to a class i suggest you buy the magazine..that is all i've got to go on and the website
all the information is in the mag on how to follow the plan plus some great recipes
you can eat cheese on a 'green' day but only 28g/1oz that would be a choice from your "A" list..anymore would be added into your "Sins" and you can have a turkey sandwich
but on an "Original" day you would have to count the bread from the "B" list and again the amount is limited to 57g/2ozs anymore than that is added to you "Sins". It's not as complicated as it sounds
I only started this plan a week ago so i'm not a 'success' story yet
and i have to tweak the plan to suit me as i live in Canada and can't get the branded foods
but if you live in U.K. it will be a doddle. Good Luck!