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How do I prepare a healthy meal plan?

Q. Hi, I am from Afghanistan, I am a student of Agriculture faculty. I have a seminar about encouraging people to eat fruits and vegetables. My question is here. how to prepare a daily,weekly and monthly meal plan to supply 3000 kcal energy and as well as all components of food like vitamines.minrales.carbohydrate.fats.and proteins and etc should be included .you are requested to answer this question.

A. We have developed some well-balanced weekly menus based on 2,000 calories. Simply adjust them to meet your 3,000 calorie needs by eating slightly larger portions.

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