PROTEINS
(ALL PORTIONS ARE 4 OZ. COOKED WEIGHT; ADD ONE OUNCE WHEN WEIGHING RAW PROTEINS)
Catfish
Cod
Crayfish
Flounder
Grouper
Haddock
Halibut
King Mackerel
Lake Perch
Lox, low sodium
Mahi Mahi
Orange Roughy
Pike
Pollock
Red Snapper
Scrod
Sea Bass
Sole
Striped Bass
Tilapia
Tuna (canned or pouch, water packed- FRESH: yellowfin, skipjack, walleye
Whitefish
Buffalo
Pheasant
Snapper
Venison
Chicken breast (canned, ground, white meat, deli)
Cornish Hen, no skin
Turkey breast (white meat, no skin, ground or deli)
Calamari
Clams
Crab
Imitation shellfish
Lobster
Mussels
Octopus
Oysters
Scallops
Shrimp
Veal, lean chop, roast

½ cup servings:
Baked beans, vegetarian, fat free
Ricotta cheese, part skim
Soy beans (edamame)
Textured vegetable protein
Tofu, firm, raw

¾ cup servings
Beans, peas, lentils (cooked)

1 cup servings
Cottage cheese, 1% or skim
Egg substitute, fat free
Soy yougurt
Tofu, soft, raw

Other:
Cheese with 3 grams of fat or less per oz.= 3 oz.
Eggs, large, whole= 2
Egg whites= 8
Miso= 3oz.
Seitan= 4oz.
Soy cheese = 2oz.
Soy milk, plain or lowfat fortified= 1.5 cups
Tempeh= 3oz.
Nuts, any variety, unsalted= 1 oz.
Nut butters, red fat or all natural= 2 tbsp.
Seeds, any variety, unsalted= 1 oz.
Vegetarian burger= 1
Vegetarian hot dog= 2
Vegetarian crumbles = 4 oz.


CONSUME INFREQUENTLY (everything in this sections is 3 oz. cooked unless indicated otherwise)Arm roast
Club steak
Chuck roast
Flank steak
Filet mignon
Ground lean sirloin or chuck
Roast beef lunch meat
Round steak
Rump roast
Sirloin steak
t-bone steak
carp
herring
roe
salmon, fresh or canned
shark
swordfish
trout
tuan, bluefin or yellowtail fresh
duck, goose, rabbit
Lamb: filet, loin, forequarter chop, leg roast, steak
Liver: beef, calf, chicken, lamb
Pork: center loin chop, tenderloin, ham, Canadian bacon
Chicken or turkey, dark meat
Turkey bacon (2 oz.= 4 slices)
Veal: cutlet