Eggs, meat, fish, and a first-meal protein shake for calorie control. The shake contains 50 g whey or rice/pea blend protein, 1 scoop of green or red powder for phytonutrients (e.g., prebiotic fibers and polyphenols, vitamin C, lutein), 1 tablespoon of medium-chain triglyceride powder, and almond milk or water. (If your body can’t tolerate dairy, you can replace the whey powder with 1.5 scoops of beef protein plus ½ scoop [3 grams] of leucine powder to mimic the high leucine of dairy protein.) In this protocol, individuals can consume any animal products except dairy (outside of a protein
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