The foundation of the diet is bread; up to 12 slices of bread a day for women and 16 for men.
Raz does emphasize that this must be ‘light’ bread which contains 35-45 calories per slice. Heavier breads and those containing nuts and raisins may have up to 90 calories. These are not forbidden but not recommended for everyday use – and allowed as long as daily bread calorie quota maintained.
The importance of using whole grain bread is emphasized because of their low glycemic index which helps to keep blood glucose levels more stable.
It is permissible to exchange the bread servings for other types of complex carbohydrates such as oats, brown rice or pasta.
Look here for great bread recipes.
Foods that are not allowed include butter, margarine and sweet spreads but many other spreads are acceptable including mustard, peanut butter, hummus, tahini, avocado and sugar free jelly. Only one spread is allowed at a time and it must be spread very thin.
Other foods suggested as sandwich fillings include tuna, smoked salmon, chicken and turkey breast, tofu and low fat cheese.