As a guideline, sugars are a day 1 foods, starches day two. So pancakes could go either way, depending how much sugar you use on/in them. Your sugary cereals with skim milk are a day 1 and possibly early day 2 food, pasta and potatoes are day 2, and so on.

There is a helpful page here that can help you determine which day to use. The foods with higher GI numbers are day 1, lower are day 2.

BUT this will not really work very well if you aren't working out, and I wouldn't do it more than once. Don't forget that this is an eating regimen tailored to weight trainers. If you do this too often (every other weekend is probably too often if you aren't working out) you WILL put weight on!

Just a side note: if you've been eating in the exact same range for that long, ANY change to your routine will probably break a stall. Some people do really well with a "cheat day" every few months, just to confuse the body (as long as you don't make it a "cheat month" or a "cheat year-and-a-half" it's okay once in a while). Or eat low fat, low cal for a few days. Really at this point you could do all sorts of things.