How Many OZ. do you eat at a meal??

 I eat 2-3 oz of protein by weight (4 oz max) and then whatever else I am having.  Might be 4 oz of veggies by weight, 1 cup of soup, a pita and 2 tbspn hummus, etc.

I have never weighed my food for weight - I've always gone by volume.

I eat 4 times a day, approximately 4 hours apart throughout the day. 

I eat a total of 1/2 cup (sometimes a tad more but not by much - never more than 3/4 cup and usually not near that) of VOLUME per meal.