In short - all red and green foods are free but you must have a third of your plate of superfree foods with each meal (SF are fruit and veg but not peas, beans, sweetcorn, parsnips, potatoes)
You have one A choice and one B choice
You have up to 15 syns.
That's it, dead easy! Have a look on the SW website, there's a 7 day EE menu on there.