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Others have said the same thing, but honestly, I just guess based on what sounds reasonable to me. If we are making good-faith efforts with this, the difference between an extra 50 calories or not isn’t going to make or break your health.
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I know this thread is a few days old, but I love peanut butter for this—it’s protein-packed, satiating, and tastes yummy! I like to pair it with whole grain toast for some extra fiber or a bagel if I’m in the mood. Best of luck and take good care of yourself, stranger!
