I have a 12 inch "fish" plate ( oval rather than round ) and each night for my tea I have it full..
usually it's a chicken breast ( no skin ) or a couple of pork chops ( trimmed of all fat ), about 10-15 1-1.5inch cubed ( roughly anyway ) roast taters, a quarter of a white cabbage, a large leek, a handfull of cauliflower florettes, and a bit of gravy..
usually 2-3 eggs scrambled for breakfast ( one whole egg and the whites of the others for some more bulk ), then either couscous, beans or spahetti hoops for lunch along with some fruit.
first week I lost 8.5lbs.
second week only 1lb, but I blame that on the ibuprofen I was taking all week for tooth ache.
third week I lost 8.5lbs again.
this week I lost 5.5lbs, and I've had a cold so lots of soothers, halls, strepsils, cough syrup etc.. lost of sugar