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I bought a scale and never use it.  For a half cup I put half veg and half protein and eat the protein first.  Weights are more accurate, but you just have to do what works for your life.  I know how much my normal bowls hold so I don't even need the measuring cups.  It's easier than all the measuring and weighing yet still keeps me honest.  It works for me anyway.

If you didn't feel well then maybe it was too much…  or maybe you ate too fast, or both.  That half cup should last about 20 minutes.  If you feel full before it's gone then stop.