What plan are you on? First of all you have to find a plan which is right for you. Research is key. I'm doing Atkins and reading the book helped me tremendously. It tells you what you are able to have during induction and gives sample meals. Also browse other people's journal's and some of them will put down their food intake. I don't believe bread is allowed unless it is low carb and not in the beginning of the program. You can have fast food but illiminate bread and no fries or anything breaded. Basically you aren't allowed what we refer to as "bad" carbs. White flour products,potatoes,pasta,Sugar.. etc But it is very important that you thoroughly learn the plan you want to begin. Hope that helps a bit.