I have three meals and one snack (the snack is around 3:30 or 4 p.m. and it's an egg and a string cheese, or greek yogurt with blueberries. I don't have any sugar or flour of any kind and no diet soda. I don't measure but I do know that I only eat a certain amount of scoops of things...I use a large serving spoon for this. So if I'm having a quinioa salad, I'll allow 3 scoops and then another scoop or two of salad. I used to count calories but my sponsor thought that was too diety. The only thing I measure is my oatmeal in the morning and I have oatmeal every single morning and I love it (btw, I sweeten it with stevia).