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Oats with milk and Small bowl of mixed Grilled chicken with Greek yogurt with Black chana curry
1-5 sliced fruits nuts steamed vegetables berries with roti or brown
and rice/roti rice
Whole grain bread Baked/grilled fish with Smoothie with Lentil soup with
6-10 with avocado and Cottage cheese cubes quinoa/sweet spinach and banana brown rice
fruits potatoes