indeed, the same moderate amount of calories spread over 5 meals instead of 3 will boost the metabolism. if you ate the same amount in 1 or 2 meals, more of it would be stocked as fat, even if you didn't eat anything else anymore on that day.
similarly, a same moderate amount of calories coming from mainly carbs will be stored easier as fat than the same moderate amount of proteins (especially if you are a carbs-sensitive woman over 40
)... there are biological and chemical reasons for that, if you google for them you will certainly find them... it's not just the amount of calories, it's also when they are eaten and where they come from.
but even if chicken and fish are easy dishes to stay lean on, i am so not going to eat them anymore. maybe at first i may gain weight also because i don't know yet what's the right portion of chickpea spread and lentils etcetera and what exactly are the calories involved, but i trust that after playing and experimenting a bit i will figure things out...