I ALWAYS use a food scale. I have a big one at home, and a small travel size I use for eating out. I also usually split my lean an d green. 5-7 oz is really too much for one sitting.
Yes to the tofu...you can also have 2 CUPS of egg beaters, which is HUGE. I never make it with more then 1, and I have 1/2 serving of something else later.
Congrats on your 7lbs! Awesome!