Need specifics

If you are finding that there are many unfamiliar foods here, try just one or a few each week, then continue with them if they suit you. Same thing regarding the recipes, especially if you like cooking and experimenting. The important part is that you eat whole and unprocessed foods as much as possible – to save money, keep it simple.
If following a regimented ‘week’s plan’ is tough, just remember the following key principles:
1. Eating small amounts throughout the day is better than eating large meals just once or twice perday.
2. Whenever you eat, try to make it as “square” as possible, or at least “triangular” – a source of protein is especially important, plus a vegetable or fruit, and a carbohydrate.
3. Gradually cut back on portion sizes that you ate while you were overweight/gaining weight.
4. Every time you go to eat something, think “how can I make this even just a little bit better?” and each time, add improvements.
5. Again, unprocessed whole foods are best. If it is time consuming to avoid snack-type foods, choose a day each week where you have a bit more time and prepare things ahead of time and freeze.
6. Prepare only single portions for each meal, one for each person (some people, i.e. teenage boys might need two portions at a meal) – so that you only thaw enough for a sitting and you don’t overeat just because the extra is sitting in front of you.
7. Eat lightly at night, unless that is when you workout or work, then a snack before bed to avoid midnight eating.
8. Try to sneak in physical activity whenever the opportunity pops up – take the stairs, park far away (if you aren’t carrying anything heavy and it is during daylight hours), take walks for entertainment, etc.

I agree with Anne. The formula/guideline would help in generalizing the information to develop your own menus.

I’m just starting out and find there are so many foods on here that are not familiar to me. Am I safe in choosing random recipes from the breakfast,lunch,dinner & snacks to satisfy my meal requirements? Following a regimented ‘week’s plan’ is tough in my house and way too expensive. Tks!

please tell me what swg is. Thanks

That breakdown would be a good help so I can substitue in Australia with relevant foods.