Hi - welcome to the CS gang! As sheshe said above, it's pretty straight forward:
2 meal replacements per day - shake, soup or bar
3 snacks per day
1 main meal - protein & veg or salad
Try to even out your eating during the day to breakfast, lunch, dinner with a snack in between to keep your metabolism up.
Snacks are: 1 small portion of fruit (but not bananas or melon), 1/2 CS bar, small tin of tuna in brine with salad, 2 slices of meat with salad, small portion of shell fish with salad, 30g hard cheese with salad. They're are more but I can't think of them right now! I also have an atkins bar per day instead of a CS bar, due to there not being a Rowlands where I live and I think others do it to and it doesn't seem to affect weight loss.
Main Meal: any meat (all fat and skin removed) or fish (not in oil) (women 100-150g) with unlimited veg or salad or 2 med sized eggs.
You can have a small glass of diet fizzy pop in week one and I guess a little bit more thereafter, but try to drink at least 2lit of water per day - the colder the better, as you burn off more cals the colder it is as your body has to work harder to get it up to body temp.
You're allowed a dash of skimmed milk in your tea/coffee, a small dollop of full fat mayo with main dish, small dollop of cream or natural yoghart with say strawberries but this is only occasionally (guessing once a week).
Basically, no extra carbs! Pasta, rice, potatoes, crisps, biscuits, cakes, fats etc etc. There are carbs in the CS shakes etc to give you your daily recommended amount, plus all the vits etc.
Think this pretty much covers it - are Rowlands posting you the booklet since they forgot to include it in the pack?
Good luck and keep us updated on how you're doing x