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[DOI] [PubMed] [Google Scholar] 34.Ravic M, et al
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) cup Greek yogurt (~15g) 2 eggs + 1 oz cheese (~18 g) cup lentils or beans (~1215 g) 1 scoop protein powder or shake (~2025 g) cup cottage cheese + 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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10.1073/pnas.96.6.3059 Proc
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