Eat this!

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PROTEINS (PALM SIZE- PER SERVING)

  • CHICKEN BREAST (SKINLESS)
  • EXTRA LEAN RED MEAT
  • TURKEY BREAST (SKINLESS)
  • PORK
  • FISH
  • SEAFOOD
  • EGGS
  • GREEK YOGURT
  • COTTAGE CHEESE
  • BEANS
  • LENTILS

FATS (THUMB SIZE- PER SERVING- FOR MAINTENANCE) (1/2 THUMB SIZE- PER SERVING- FOR WEIGHTLOSS)

  • COCONUT OIL
  • EXTRA VIRGIN OLIVE OIL
  • PEANUT, ALMOND BUTTER (NATURAL)
  • NUTS
  • SEEDS
  • AVACADO
  • ALMOND, CASHEW MILK
  • CHEESE

CARBOHYDRATES (CUPPED HAND SIZE- PER SERVING- FOR MAINTENANCE) (1/2 CUPPED HAND SIZE- PER SERVING- FOR WEIGHTLOSS)

  • RICE
  • OATS
  • SWEET POTATO
  • WHITE POTATO
  • CORN
  • CARROTS
  • SQUASH
  • FRUIT
  • BERRIES

VEGETABLES (FIST SIZE- PER SERVING)

  • BELL PEPPERS
  • BROCCOLI
  • ASPARAGUS
  • MUSHROOMS
  • ZUCCHINI
  • SPINACH
  • CAULIFLOWER
  • GREEN BEANS
  • LETTUCE
  • KALE
  • CUCUMBERS
  • BRUSSEL SPROUTS
  • TOMATOES
  • CELERY
  • RADISHES
  • ONIONS
  • EGGPLANT
  • CABBAGE
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