Went to my first meeting today.....

[LastTangoInDevonshire]

.....a lot to take in !

Can I mix and match meals from the 7 day meal plan? i.e. extra-easy lunch (with meat) and a veggie dinner?

Or do I have to stick to either/or for a whole day?

There are 3 plan options - red, green and EE. You either do EE all the time, or you choose if its a red or green day and stick to that for the day. On EE you can eat veggie though, you don't have to eat meat. Look in the food optimising book at the list of superfree foods - 1/3 of your plate needs to be these. Look at the free foods (meat, other veg, pasta, rice, some potatoes, etc) - 2/3 of your plate needs to be these.

Treats are syns, you can have between 5 and 15 per day and can save them up if you're going out for example. I couldn't get my head around it at first - I counted chocolate etc but didn't think about (for eg) gravy as a treat, it's things like that which you need to keep an eye on. Hope that helps, good luck with it! :)