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For the purposes of gathering information and preparing this paper, PubMed, Scopus, Embase, Web of Science, and Google Scholar were searched for peer-reviewed literature in English on 8 and 9 October 2024 and again for updates on 25 January 2025

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This list should help you build meals that are higher in protein, easier to digest, supportive of hydration, and simple enough to keep up with even on days when eating feels like a chore