Protein Food List
Choose a 5-6 oz (cooked) portion of meat, poultry or fish daily.
Extra Lean - 35-42g protein and 165-220 calories
-----------------------------------------------------------------------
Poultry: Chicken or Turkey: light meat, no skin
Fish: Fresh or frozen, plain: cod, flounder, haddock, perch, snapper,
tilapia, canned tuna in water (drained)
Shellfish: Clams, crab, mussels, lobster, oysters, scallops, shrimp,
imitation crab
Pork: Tenderloin
Lean - 35-42g protein and 230-330 calories
----------------------------------------------------------------------------
Beef: USDA select or choice grade cuts (no fat or bone): round,
Beef: USDA select or choice grade cuts (no fat or bone): round,
tenderloin, sirloin steak, flank steak, t-bone steak,
93-95% lean ground beef
Poultry: Chicken or Turkey: dark meat, no skin
Chicken or Turkey: light meat, with skin
93-95% lean ground turkey
Fish: Fresh or frozen, plain: salmon, swordfish, trout, tuna, catfish,
halibut, canned salmon (drained)
Pork or Veal: Loin chop/roast
Lamb: Loin chop, leg
