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Bennouna J, Sastre J, Arnold D, Osterlund P, Greil R, Van Cutsem E, et al

Practical Application Breakfast: 25-30 grams (highest GLP-1 response) Lunch: 20-25 grams Dinner: 25-30 grams Eggs (6-7 grams per egg) Greek yogurt (15-20 grams per cup) Chicken breast (25 grams per 3 oz) Fish (salmon, cod, tuna: 20-25 grams per 3 oz) Legumes (15-18 grams per cup) Whey protein (20-25 grams per scoop) Strategic Timing: Consuming protein early in meals triggers earlier GLP-1 release, which may enhance satiety throughout the meal and reduce overall calorie intake