by matthew.walrath@gmail.com
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Estelle Food Quota

• 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

This checklist was created by matthew.walrath@gmail.com

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