Follow them, swap them, adjust them, ignore them and create your own meal, or any combination of these things!
The beauty of this site and its tools are they are SO FLEXIBLE, you can customize everything to suit YOUR individual needs, preferences, habits...
The catch is... at the end of the day, try and keep your calories within your calorie range and try to make sure you are getting lots of "healthy foods" (fresh veg and fruit, lean protein, whole grains) and not so much "processed junk" (chips and pop and cookies and fast food and such). This can be accomplished in many different ways - whatever works for YOU is the right thing to do.
Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)
| current weight: 169.0