Can You tell me about how to obtain the following nutrition’s?

T

tahirecom2008

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1-Calories 2500 to 2800 calories in Breakfast
Lunch
Snacks
Dinner

2-Protein 45 to 60 grams in Breakfast
Lunch
Snacks
Dinner

3-Calcium 1200 Milligrams in Breakfast
Lunch
Snacks
Dinner

4-Iron 12 to 18 milligrams Breakfast
Lunch
Snacks
Dinner

Please tell me the sources to obtain the above mentioned nutrition’s in specific Qty
 
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