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I weigh everything!!! When I first started I thought it was 3.5 oz of everything raw...I sure was glad that was the meats because 3.5 oz of strawberries is not as satisfying as 9 oz which is what my sb servings usually are. Baggies are my best friends on P2 and I try to have everything measured, bagged & marked with caloric content 3 days out. For me, it's my guarantor that I stay within my allowed 500 cals as I record it & I can not deny my numbers. Blessings