Have a few questions about the lean mass diet sticky.

1.I could not find no sugar added fat free yougart all I could find is fat free are these the same or is there that big of a difference?

2. I have never tried cottage cheese but i am willing to give it a go. In the case that I can't stomach the cheese is there something else I can substitute?

3. The meal at 5:15. The mustard I'm sure is just being used to add some flavor correct? (I'm more of a ketchup man myself) also the carrots I can steam these right? no need to eat raw I read on this site that steaming the veggies is fine.

4.The rice cakes are they just being used fro the insulin spike for the pwo? Could I just use dex or powerded gatorade? I don't mind the rice cake just curios in case I want to change it up a bit.

5. Some of the foods he doesn't have how much (mushrooms, PB, FF cheese) there are only a few but was curious if I should just considerered it as one serving?

I think thats it. I know some of the question might seem like they should b common sense but I have none thats why I'm asking.

Thanks for any help