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a complete list would include everything, but you can get most of that stuff from eating a burger with some lettuce in it. what you wana do it eat all the stuff but at the same time make sure it is healthy and lot less in calories. my point being you can eat a salad and you will find that it has a lot of the essential nutrients you need. so its really up to you to decide what you eat and how much of it you eat. try to set a schedule of daily meals for yourself, for ex. MON:
Breakfast= toast w/ peanut butter and milk or cup of coffee,
Lunch: a healthy sandwich with some fruit and water or juice
Dinner: some veggies as well as some meat (lean meat eg: chicken, turkey) and a cup of vanilla ice cream for desert
that there will give you most of your daily nutrients as well as protein and other essential nutrients and be healthy at the same time