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Non-fried Fish –

3.5 ounces

Lean beef –

3 ounces

Skinless chicken –

3 ounces

Beans & legumes –

½ cooked

Eggs –

1 egg or 2 egg whites

Yogurt (low-fat or fat-free) –

6 ounces

Milk (low-fat or fat-free) –

1 cup

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