If you can possibly get the book I would recommend that you do, as soon as you can. But, in the meantime, there are several threads at the beginning of the forum that explain the plan for you.

Basically, you can eat one or two CMs (complementary meals) per day.. for most people this is breakfast and lunch, but not necessarily. These meals are made up of protein and very low-carb, allowed vegetables, taken from the list of allowed foods (you can find that in the cheat sheet thread) That is all you eat, no snacks at all, except for one a day, half the amount of a CM, and only if you really need it. Then you have your RM (reward meal). It can be any food you like, but you should strive for balance...1/3 protein, 1/3 low carb veggies, 1/3 carb-heavy foods. You can also have a big salad before your RM. The carb foods can be whatever you like, root veggies, bread, pasta, sweets, etc. The meal must start and finish within an hour. In other words, you cannot have dinner and then go back later (outside of the hour) to have dessert. One hour and then you are done for the day.

I hope that helps. There are lots of other points in the book but that is a very basic rundown.

Good luck.