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Protein: Spread It Out. Have a source of protein at every meal. Protein satisfies appetite! Protein does NOT spike blood sugar. Protein can help regulate moods . Protein At Breakfast – Ideas. Natural Greek yogurt & berries or in smoothies. Oatbran pancakes (Greek yogurt, 1 egg, oatbran) Melted cheese on whole grain toast. Banana + almond butter ................
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