1. Make low cal mash potatoes and put into muffin tins then cover with plastic wrap and put in freezer just till set up then put into freezer bags, makes a perfect 1/2 cup serving.
2. Make more than one meal at a time and freeze separate measured portions to save time during the week when your tired or busy.
3. Chop walnuts on the weekend so you can put a tablespoon in your oatmeal to increase protein and good fat.
4. Bake two turkey roast at one time then remove from oven and drape loosely aluminum foil and let rest, this helps keep the meat moist. Then using a small cheap scale from Wal-mart measure into 4 oz portions, wrap individually in cling wrap, or place wax paper between slices to prevent freezing together.
5. With the meats frozen separately from the sides you can easily make many meals and chose what to have for sides so everyone gets their choice.
6. I use the smaller plate by Corelle Ware along with smaller bowls for cereal and custard bowls come in handy for proper portions of fruit. Smaller 3oz juice glasses for juice which can be loaded with sugar so controlling the portion is important.
I highly recommend the book "Portion Savvy", it helps to teach you portion sizing using your eyes eventually, some great recipes also.