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lost my booklet, ss+amounts

hiya, just wondering what the amounts of chicken, cottage cheese, tuna and quorn are on ss+. i can't find my booklet anywhere and my cdc has been uncontactable for 2 days.
also, if i did go over the amount of chicken etc would it make a huge difference? i know everyones different and you cant properly say, but i had quite a bit of chicken yesterday as picked at it throughout the day, got a belated wi tomorrow, and im dreading it as i came off the diet to drink over the weekend :( and now im struggling to get back on it, its my 4th day and still not in ketosis. i did plan to do sole source, and managed it for the first 2 days but yesterday and today had some chicken.
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choose from:
120g chicken or turkey breast without skin
190g cod, haddock, or other white fish
250g steamed tofu
200g quorn
180g tuna (in water)
225g cottage cheese (reduced fat)

2 tablespoons of:
lettuce ( all kinds)

Can also use calorie free dressings and seasonings to spice it up abit.

cdc norwich