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White fish with lemon and herbs Protein: 32g | Calories: 300 | Prep time: 20 minutes Place a six-ounce cod or halibut fillet on a sheet of parchment paper

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One JAMA patient page recommends starting each meal with 20 to 30 g of protein and suggests a daily range of 1.0 to 1.5 g/kg/day for some moderately active people, individualized to your health status