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If you look at your plate and you have what you can guesstimate is a half-cup of a grain, that’s going to be roughly 150 calories ; if you see a reasonably sized piece of protein, it’s likely about 3 ounces, or about 150 calories, and if you see a lot of vegetables, topped with just a little bit of fat, like a drizzle of olive oil, you’re probably adding up to about a 400 to 450 calorie meal.
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