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HELP!! re: portion sizes on 1000

Are the portion sizes recommended raw or cooked weight? I figure the carbs are probably raw, what about the meat/fish? I cooked 175g raw chicken the other day and it weighed 90g when cooked, don't want to muck it all up by weighing wrong xx
Thanks xx
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Trying to stay healthy!
I have always believed they are the raw weights yes, just checked the book and it doesn't specify but I would go with raw.

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