new here

Hi, lbmcqn, and welcome. You are right – balance is important, as is the combination of carbs and proteins. Most people here seem to follow the menu about 90% of the time, with an occasional deviation – which is fine, because this is not a fragile diet, but rather a set of lifelong eating habits that need to be comfortable.
Raw dairy products are made from milk that has not been pasteurized or homogenized; you can read more about the advantages/disadvantages here https://www.trimdownclub.com/all-about-raw-milk/. SWG (sprouted whole grains) are described here https://www.trimdownclub.com/what-is-swg-bread/.
If you want quicker foods, choose regular foods instead of the recipes as you go through the Menu Planner application. There are many quick foods on the lists, such as nuts, breads, vegetables, dairy products, and even meats that can be simply seasoned and broiled.
It is true that eating healthy generally means a higher grocery bill, but the savings in healthcare expenses can vastly overshadow the extra up-front expense. You don’t have to do it all at once – as long as what you are doing is better than what you did before, that is progress.