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Protein needs should be individualizedespecially in people with kidney disease or other medical conditions, but for many active adults or people trying to preserve muscle during weight loss, I often aim for roughly 0.7 to 1 gram of protein per pound of goal body weight or adjusted body weight." Prioritize lean proteins like cottage cheese, Greek yogurt, eggs, poultry, fish, lentils, fruits, vegetables, beans, nuts, seeds and tempeh

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