Hey Laurie.
I forget the exact weights, but its a smallish amount of lean protein - suck as skinless chicken, white fish (no oily fish), tuna, or Quorn (good as you can have a fair amount with your meal), fat free cottage cheese or quark. You can have two tablespoons of green/white veggies such as salad leaves so long as they are low carb. Sounds a bit plain and boring, but when you are used to doing SS the meals are a great break. I'm at work now so not sure of the quantities - perhaps someone else knows??
I also use cholua chilli sauce from asda - it has literally a couple of cals and next to zero carbs. Highly recommended.