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Each day should include: Three main meals at 380 to 530 calories each Two snacks at 100 to 180 calories each Minimum 30 grams of protein at each main meal 10 to 15 grams of protein at each snack At least two cups of vegetables per main meal One serving of complex carbohydrates per main meal Rotate through these protein sources throughout the week to ensure micronutrient variety: chicken breast, salmon, cod, shrimp, lean ground turkey, eggs, Greek yogurt, cottage cheese, lentils, tofu, and lean beef

doi: 10.3390/nu12103163 471 AngLYETooHKITanELChowTKVShekPCLThamEet al