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Notes:

  • Hunger Stopping Meals have Four Ingredients:

    • Protein - 30g of animal protein which yields at least 3g of leucine

    • Fiber - 5g to improve gut health and slow digestion

    • Fat - Can be from protein source and slows digestion

    • Greens/Color - Improved micronutrient load of meal

  • Want to gain weight? Eat less fat and more quick digesting carbohydrate such as rice

  • Pro tip! Cooked and cooled rice or potatoes form something called “resistant starch” which feeds the good bacteria in our gut.