Smart Protein Options
Low-Fat ProteinsEat 4 to 5 ounces at any given meal. |
Medium to High-Fat ProteinsLimit 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 |