if you look in your book it tells you how to go about it.
for green you can have as much pasta, rice, potatoes, pulses and all your usual free and superfree as you want, then 2 HEXa and 2 HEXb - with an extended choice which includes all your fish and meat
for red your fish and meat is free as well as the usual free and superfree and same for the hexa and hex b - 2 of eat with an extended hexb list to included pasta, pulses, pots and rice.
for your syns you look in the red or green column in the book
of course its always beneficial to have as much superfree food as you can but you're not having to have 1/3 superfree with each meal
its quite simple really, I know it feels a bt daunting at first especially when you're used to EE, I find the green days cheaper and easier for take to work meals,
haven't done a red day yet, find a mixture or green and EE days in a week works for me