hi-
I have been on this plan for more than 10 years. In my experience if you BALANCE the meal with 1/3 protein, 1/3 veggies and 1/3 carbs it's fine. I try to always start the meal with a salad, then have the plate divided into thirds. I never try to eat for the hour- that is not the goal. It's a limit not a goal to eat for an hour.
I do eat the 2 CMs of protein and veggies before too (I usually have the RM for dinner).
Welcome to this site- please come and read lots of posts on the HOUR POWER thread, and please tell us more about you. We are here to support you and help!
E