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olive oil, alvocados, and brazil nuts seem to safe and are great sources of essential fats [ also high in calories ]


if you are eating beans, try making hummus [ olive oil, garlic, garbanzo beans ] which is high in protein and fat

also, try brown rice with alvocado

rice protein with berries and ice in a smoothie if you are lifting

try buckwheat/rice ceral with flax seeds for breakfast [ gluten free ]

salmon / tuna / chicken / turkey are great for getting quality calories and protein





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