Extra Easy I understand this but ................................

"The 1/3 superfree food is important and not optional on EE. The SW guidance says that you must fill 1/3 of your plate with superfree, not that it's better if you do, or you'll have better losses if you do - the 1/3 superfree is an integral part of the EE plan and is the key to making it work."

If you are having meals like a casserole or stir fry, I do use veg in them but can't guarantee that its strictly 1/3 of my meal, will this still be ok?

side salad? side order of superfree veg? nice fresh fruit dessert? I err on the side of caution so usually have a bit more than 1/3 of the total meal as superfree fruit/veg

I suppose it depends what your portion control is like and how much weight you have to lose. If you are larger you can get away more with larger portion sizes because your body needs more calories to function. As you get smaller you may not be able to get away with over-sized portions any more and that is where the superfree foods become important because they limit your intake of free foods.

And is it a third in volume or weight??!! If volume, cooked or raw?? These questions have tormented me at times. I'm with the prev poster though - if in doubt, go for more veggies.

You can always look at it before it's cooked, put it on a baking tray and make sure that 1/3 of the tray is superfree, (easier to measure on a rectangle tray I reckon). You may be pleasantly surprised that your casserole is more than 1/3 superfree! But to be on the safe side steam some broccoli for on the side.