Question:

What types and amount of milk products, meat, fish and poultry you would recommend to eat daily ?

Alice

Answer:

Dear Alice,

Milk products:
We would recommend to eat every day the following products with these amounts:

Soy milk: 250 ml.
Yogurt of soy and milk: 120 gr.

Meat:

We would recommend to eat once a week some of the following meats with these amounts (alternating each week)

Beef :8oz.
Pork: 8oz.
Veal: 8oz.
Lamb: 8oz.

Poultry :

We would recommend to eat once a week the following meats with these amounts

Turkey: 8oz.
Chicken: 8oz.

Fish:

We would recommend to eat four times a week some of the following fish with these amounts (alternating each week)

Salmon: 8oz.
Tilapia: 8oz.
Catfish: 8oz.
Tuna: 8oz.
Cod: 8oz.
Shrimps: 8oz.
Trout: 8oz
Flounder: 8oz

All this choices are based on a diet of 2.200-2.300 k calories depending on how much time you have for training in the week and 400-450 k calories from fat; it is between 50 and 80 grams of fat every day.

We think that is difficult to include more low-fat option for a diet of 2.200-2.300 k calorie.

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