Hi ya.
red days are mainly free meat - all visible fat removed............poultry - with skin removed (before cooking) - even bacon - provided fat removed (before cooking) - all fish.
2 HEB's per day from your book - I mainly have weetabix & bread as my HEB's but there are loads. You can have potatoes etc.
I'm sure there is a section on minimims that explain red a lot better.
5 - 15 syns per day - keep to around 10.
limited pasta, rice, potatoes.
free eggs.
HEA's as book - but I mainly use these for my laughing cow (1 - 2 triangles - extra light) per day - & milk in teas.
HTH a little.
Are you going to class - you will soon get the gist of it - once it's sunk in, it's so easy peezee.
