Still not feeling much restriction so I want to ask how much should I be eating per meal. I know that I'm supposed to start with protein. Thanks. I never received the nutritional education that many of you did. Thanks!

No more than one cup of food per meal. Start with protein, then veggies, then starch if you still have room.

i dont have restriction (in regards to fills) but i eat as if i do

and as my friend missy says, stop at 1 cup of food.

I have my handy dandy book in front of me. For maintenance for life.......meals should be 6-8oz, 1 cup or 250 ml. 3x/day. Snacks should be 3-4oz, 1/2c or 125ml 2-3x/day. 70 g Protein, 64 fl oz, eat protein first, veggies and then carbs.

Continue with Protein drinks, smoothies, greek yog, skim milk or soft tofu if you are unable to meet your protein goal of 70g with food alone.

Measure and weigh everything.

Do not skip meals this will slow your metabolism making it difficult to lose weight.

I was never told I could only eat 1 cup or a certain weight or anything like that. In Aus we tend to be given a more visual estimate sort of approach. Put your food on a small side plate, not a dinner plate. Half of that plate should be your protein, the other half should be veggies and carbs. Note the plate should not be heaped. Eat slowly, listen to your body and stop when you feel satisfied. It should also not take more than 20 minutes to eat as if you are taking longer than that you are probably eating too much.