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That's roughly: 3-4 oz cooked chicken, fish, or lean beef (~25-30 g or what can fit in the palm of your hand) ¾ cup Greek yogurt (~15g) 2 eggs + 1 oz cheese (~18 g) ¾ cup lentils or beans (~12–15 g) 1 scoop protein powder or shake (~20–25 g) ½ cup cottage cheese + ¼ cup nuts (~20 g) If your appetite is not good, do your best to at least get a couple bites of protein
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