I'll base this on vegetarian green days only, here goes:-
You can eat unlimited amounts of pasta, rice, potatoes, veggies (fresh, frozen or tinned), fruit, muller yogurts (or very low fat ones), very low fat cottage cheese, very low fat fromage frais, quorn (mince and pieces and some sausages), tofu, lentils, beans, eggs.
You then have your "healthy extras"
1 or 2 Healthy Extra A choices
This is your dairy, i.e. cheese, milk.
I tend to have my 350ml skimmed milk for cereal and drinks and 28g cheddar or 2 mini babybel cheeses. (the cheese tends to be 28g as one healthy extra but low fat cheeses and mozzarella are 42g)
2 Healthy Extra B choices
This is your fibre and healthy other foods (and meat and fish but of course not applicable here).
You can choose from two slices of wholemeal bread from a 400g loaf or a choice of nuts/seeds, extra virgin olive oil, cereals (I usually have 2 weetabix), crispbreads (i.e. ryvita), cereal bars, cheese can be used as a B choice also, some tins of soup, dried, canned or cooked fruit.
You then can choose between 5-15 syns per day. The norm is 10. You'll probably need to invest in a food directory for syns or it will be difficult to follow. It might be an idea to get a food optimising plan book (that you would usually get at a group) which sets everything out properly and has syn values in the back. There are usually loads on ebay.
It seems a little confusing at first but I can honestly say this is the best 'diet' there is.
HTH!