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 |