Questions about whats allowed on fat smash

For those who have the book. Could anyone tell me about the list of allowed foods, are these required foods? For example it says 2 cups brown rice, 2 cups low fat milk etc. Am I supposed to eat those foods (in that amount) everyday or is it like if I choose to eat brown rice or drink milk this is the amount I can have for that day.....I dont know if any of you understand what Im asking....its early =)

That's exactly what it means. If you do eat those foods you can only have that amount of it no more per a day. The object of the game is to eat enough to where you don't feel hungry but you don't feel so full cause you are going to eat in 2 to 4 hours again. And eat fruit and veggies lots of them!!!

ok great thanks!