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½ plate vegetables (non-starchy): leafy greens, broccoli, peppers, cucumbers, zucchini, green beans, mushrooms ¼ plate protein : chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, beans/lentils ¼ plate smart carbs : brown rice, quinoa, whole-grain pasta, potatoes, fruit, beans/lentils Add a thumb of healthy fat : olive oil, avocado, nuts/seeds Tips Eat slowly
