What happens next in this paragraph?

How to fight stress with food 
Include lean protein in your diet. 
You can fight stress with food if you include healthy protein in your meals and snacks. The amino acid tryptophan is found in high-protein foods and helps your body make serotonin which helps you feel calmer and happier.

 - To give your body a boost, eat foods high in protein. Leaner sources of protein are more nutrient-rich and will help the food you eat cope with stress.
 - As you are going about your day, try to include lean protein in your diet. Leaner sources of protein are : Eggs lean beef nuts nuts canola oil fish walnuts mushrooms oysters.
 - Foods like turkey, fish, nuts, seeds, lentils, beans and eggs are high in protein and tryptophan. Start your day off right by having a high-protein breakfast of egg whites or oatmeal.
 - Include lean protein sources in your diet and keep the amino acid in your diet. Lean protein sources can include : Beef hamlets shellfish sardines flaxseeds peas legumes carrots apples and other fresh fruits Eat whole grains.
Foods like turkey, fish, nuts, seeds, lentils, beans and eggs are high in protein and tryptophan. Start your day off right by having a high-protein breakfast of egg whites or oatmeal.