Smart Protein Options

Smart Protein Options

 

Low-Fat Proteins

Eat 4 to 5 ounces at any given meal.

Medium to High-Fat Proteins

Limit to 3 to 4 ounces two times a week. Try to eat fish 2 to 3 times a week.

Poultry

Turkey breast, no skin Turkey sausage
Chicken breast, no skin Mixed white/ dark chicken, no skin
  Chicken leg, with skin
Chicken thigh
Duck
Turkey hot dog

Fish

Shrimp Halibut
Shellfish, crab Swordfish
Tuna in water Trout
Orange roughy Sea bass
Flounder Mahi mahi
Cod, sole Snapper, perch
  Yellowtail
Salmon

Soy

  1 cup soybeans (edamame)
6 ounces vegetarian/ soy burger
3 ounces soy-based meat alternative

Beef/ Veal

Tripe Round steak
Fat-free all-beef hot dogs Ground beef (7% fat)
  Top sirloin, fillet
Liver
Roast beef, chuck pot roast
Brisket
Flank, tenderloin
Reduced-fat hot dogs

Pork

  Pork Tenderloin, ground pork
Canadian bacon, ham

Lamb

  Lamb shank, leg or shoulder chop
Ground lamb

Eggs

4 to 6 egg whites 2 whole eggs

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