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I never count calories (it makes me crazy) but I do know roughly how to manipulate portions so that I can still have a filling meal without overdoing it on the calories.
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On the left:
?200g lean steak
?1 cup grain salad
?1/2 cup leafy pumpkin salad
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On the right
?100g lean steak
?1/2 cup grainy salad
?3 cups leafy pumpkin salad
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