For veggies, you can measure by weight, I found it much easier.
In a measuring cup, it varies so much depending on how small you cut the veggies (think big chunks of cauliflower vs riced cauliflower, big difference there...hard to know which is right)
Here's a chart that shows weight for 1 cup of each veggie
http://www.3fatchicks.com/forum/atta...phase-1-1-.pdf