This week, in addition to our chosen Paleo scaling option, we're adding food tracking, also known as weighing and measuring. We'll choose scaling options for Macros next week, but for this week at a minimum write down everything you eat in a food journal, or better, use a food tracking app that records protein, carbs and fat separately (I personally use My Fitness Pal). Use a food scale and measuring cups to measure everything you can within reason (don't bother with things that are under ~10 calories per serving), and if you're estimating write that down too.
If you're eating separate items, i.e. chicken, asparagus, and sweet potato, you can easily weigh or measure each food and record it separately (I'd suggest using the tare feature on your food scale as you add each item to your plate). If you're eating from a recipe, it's generally close enough to use My Fitness Pal (or your chosen tracker app) to calculate the macros from the full recipe, then record the portion you ate, i.e. 1/4, 1/2 etc.
Correctly weighing, measuring, and recording your food is a pretty key part of this week's program. If you need further instruction regarding how to weigh and measure, or track generally, please don't hesitate to email me. I was going to make a video to help this be more clear, but sadly I really haven't mastered the art of the onscreen presence....