Help with portion sizes

Hi /r/loseit

I am a long time lurker who is finally ready to stop being flabby. I am sorry if this is not the correct place to post, i was not sure if r/mealprepsunday /1500ispleanty are more appropriate but you all seem the nicest so here I am. I am now motivated to drop weight, I am 80 kilos and need to be 65-70 kgs.

I have bought weight scales, food scales, meal prep boxes, chopping boards, a chefs knife to help me in this journey but I am stuggling with balanced portion sizes. Historically I love breads and pastas and would eat massive diabolically large portions.

I have calculated i need to be eating 1500 calories per day for my situation and I am not a breakfast guy, i would usually just have a black coffee in the morning and Can eat lunch anywhere from 11AM-2PM and then dinner from 6-8PM.

I am looking at a regular lunch & dinner of roast chicken breast (or salmon), cubed sweet potato (or brown rice) and broccoli.

What i am stuggling is judging how much to cook / eat. I am using myfitnesspal to track and it has been fine buying prepackaged rice and chicken but now i am prepaing everything myself I just stood there in the kitchen dumfounded.

If i would divide lunch and dinner into either 2 x 600 calorie meals (and some fruit snack) or x 700 calorie meals what percentage of chicken, sweet potato and broccoli should each meal be? I am just confused at the amount of info out there online. I am not lifting weights and i work an office job and am very sedentry, as i start to drop weight and my joints feel better i will start moving more but at first this needs to be diet based for me.

So confused, i know once i figure this out and get into a routine i have the willpower to stay at it I just dont have an understanding of calories and portion sizes, must be i logging cooked weights (because calories change once cooked?), ie weighing my hot food as i portion it out? or weigh the raw food?

any help or advice appreciated.

Thank you!

submitted by /u/thedeuce750
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