Hi Charlene,
Basically, stick to foods on the approved food list, try to keep your calories under 1000 a day, and make sure to eat breakfast, snack, lunch, snack, dinner. I use the MyFitnessPal app to track calories and really find it helpful.
Also, I have been loving the recipe section of this site – some really great options and they have the nutritional and caloric values at the bottom of each one.
Good luck!!
