|
Lean Meats (count as 1 meat)
(55 calories, <= 3g fat, 0 carbs, 7g protein)
|
| Beef
| Top round, boneless sirloin, flank steak, sirloin tip roast, tenderloin,
lean ground beef, London Broil, strip steak, filet mignon
| 1 oz
|
| Pork
| Lean pork (fresh, canned, cured or boiled ham), Canadian bacon, tenderloin
| 1 oz
|
| Veal
| All cuts except veal cutlets (ground or cubed)
| 1 oz
|
| Poultry
| Chicken, turkey, Cornish hen (no skin)
| 1 oz
|
| Fish
| Catfish, haddock, halibut, herring, trout, salmon (not canned), sole
oysters
sardines
tuna in water
| 1 oz
6
2 med
1/4 cup
|
| Shellfish
| Clams, crab, lobster, scallops, shrimp
| 2 oz
|
| Game
| Venison, rabbit, squirrel, duck, goose (no skin)
| 1 oz
|
| Cheese
| Any cottage cheese
Grated parmesan
Fat-free cheese
Fat-free cream cheese
| 1/4 cup
2 Tbsp
1 oz
2 oz
|
| Other
| Egg whites
Egg substitutes
Frankfurter (up to 3 gr fat per oz)
Lunch meat (95% fat free, <= 1 gram fat)
| 3
1/4 cup
1 oz
1 oz
|
Medium-Fat Meats (count as 1 meat + 1/2 fat)
(75 calories, <= 5g fat, 0 carbs, 7g protein)
|
| Beef
| Ground beef, roast (rib, chuck, rump), steak (cubed, porterhouse, t-bone)
| 1 oz
|
| Pork
| chops, loin roast, boston butt, cutlets
| 1 oz
|
| Lamb
| chops, leg, roast
| 1 oz
|
| Veal
| cutlet (ground or cubed, not breaded)
| 1 oz
|
| Poultry
| Chicken w/skin, domestic duck or goose, ground turkey
turkey bacon
| 1 oz
2 slices
|
| Fish
| tuna (canned in oil, drained), canned salmon
| 1/4 cup
|
| Cheese
| Light, skim or part-skim milk cheeses (ie, mozzarella)
Ricotta
| 1 oz
1/4 cup
|
| Other
| egg
tofu
frankfurter (up to 5 gr fat/oz)
Liver, heart, kidney
Luncheon meat (56-80 cal per oz)
| 1
4 oz
1 oz
1 oz
1 oz
|
High-Fat Meats (count as 1 meat + 1 fat)
(100 calories, <= 8g fat, 0 carbs, 7g protein)
|
| Beef
| ribs, brisket, corned beef
| 1 oz
|
| Fish | Any fried fish | 1 oz |
| Pork
| spareribs, ground pork, pork sausage (patty or link)
| 1 oz
|
| Lamb
| Patties (ground lamb)
| 1 oz
|
| Cheese
| american, blue, cheddar, colby, monterey, jack, swiss
| 1 oz
|
| Other
| fatty lunch meats (bologna, salami, etc)
frankfurter (up to 8 oz fat/oz)
peanut butter
sausage (all, polish, italian, knockwurst, smoked..)
| 1 oz
1 oz
1 Tbsp
1 oz
|
|
