4 palm sized (4oz.) portions meat or seafood
1 whole egg
Protein shake (40g protein)
2-3 fists green/leafy vegetables
1 fists root vegetables (carrot, sweet potato, beet, yam, parsnip, etc.)
1 fist fruit or flowering portion of plant (squash, tomato, etc.)
1 fist starch (potato, rice, oat, etc.)
*Omega-3 fats--cold water fish, fish oil, chia, hemp, pumpkin seed
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