I am loving this diet! On the high carb days just go to the book under carbs and pick out what you like . It gives you the amounts of each kind of food. Remember it is only one serving per meal. I have been dividing mine up for example for my afternoon snack I ate 1 cup of greek yogurt (protein), I added 1 small peach, and 1/4 cup of kashi crisp cereal and a little strevia! Then I had celery sticks. It was so yummy and a perfect high carb snack. Today for snack I am going to have nonfat cottage cheese !/2 cup for my protein then 1 Tbs peanut butter (fat) and celery sticks(veg). If you go by his food guide (kinds of each type of food and amounts) then the portions he tells you it is pretty easy! For breakfast I have been having 1 scoop chocolate protein powder, 1/2 banana, 1/4 cup of oatmeal (dry), 1 cup of water, 1/2 cup of unsweetened almond milk blended with ice. It is great to drink right after your shaper morning exercise! Good luck. I have only been on this diet for a couple of days and have lost 2 pounds. I was on the advocare challenge for 26 days and lost 2 pounds!! That is why I am excited about this. Now to decide just what I want for Sunday cheat day!!