We are allowed to eat 500 cal. a day. We should definitely eat the protein amounts of 3.5 oz. for each of the two meals we eat. I do not eat the melba toast...don't want the carbs and don't really like the taste of them. I eat only one fruit since I have candida issues. I use the calories that would have gone for those foods to eat a little more protein and more veggies. So in answer to the question about veggie amounts, it all depends on how many calories you have expended in the rest of your meals that day.
I love the miracle noodles, but I gained on them and then stalled. I tried them on another round and same thing happened. Many stall, but not all. I WISH my body could handle them because I totally enjoyed them and the versatility they gave to the diet. sigh