hey London_Girl .. that's a good question! Read up the following article for more information http://wiki.answers.com/Q/How_many_grams_are_in_a_cup
One fast solution would be to buy these cups, they are really cheap and you can find them in any department store. I bought mine for like 4 euros. Also you will notice that as you progress along in SB .. you will not need these measurements because you will learn to automatically adjust your portion.
A quick rule of the thumb which I use for lunches/dinners is ... 3/4 of the plate has to be veggies. It's kinda like a swap ... the meat is no longer the main entree and the veggies are no longer the side .. but the opposite. Protein should be the size of a deck of cards .... however sometimes I do have more than that, I'm a guy and from past experience I know that if I up my lean protein intake I would still lose weight and eat healthy. It's all about discovering what works for you and you'll get the hang of it in no time, trust me!
An easy way to get in your veggies in the morning is to chop up an onion and fry it (with spray) then add it with scrambled eggs. I know for a fact that I cannot eat broccoli as breakfast for instance (although i love it for dinner). If PAM spray is not available (although I would assume it is, since it's also available in Malta), there's a variety of sprays which you can use, such as Pure and Simple.
Hope this helped!