m4
125g lean meat/chicken/fish or salmon
350g sweet or regular potato (raw measure) OR 240g rice (cooked measure) OR 83g oats (raw measure)
    OR 660g squash (raw measure) OR 6 corn tortillas (~50kcal ea.) OR 360g beans OR 300kcal from fruit
30g pesto sauce  OR 18g olive/coconut/grapeseed oil OR 25g nuts OR 100g olives OR 100g avocado
  OR 60g hummus (i.e. 160 kcals from fat source)
green vegetable and cauliflower
3 fish oil caps