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Books here, starting tomor, help!

So i've read the book up to end of phase 1 and am trying to write a meal plan for a few days, but it is hard! I'm trying to find stuff that i can half feed my family with, but I just wont have bits of it etc, so my questions are ;

Is there a limit on how much low fat cheese i can have a day ie chedder? i'm sure there is, but i can't see it in my book!

And can i have gravy in phase 1?

Any other tips? I am hoping to lose a few pounds by friday - ever optimistic haha x
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