main meal, which can be any meal, is a palm sized (average for women is 120g, mine were close to 150 though) portion of lean protein beef/chicken/fish/lamb/pork etc or tofu.
There are lots of recipes online as well, the vegies you can have as a bit restricted, and no rice, pasta, grains, legumes etc. TBH I was eating a lot of stirfrys and salads - there is a list of commercially available foods that are TF approved on the forum as well.