For each specified amount, close one Protein window.

Higher fat selections will require you to close one or two Fat windows, in addition to the Protein window.

Concentrate on the lean protein choices as often as possible. Limit high fat choices to no more then three times per week.

Beans are found on both the Protein and Starch list.

Cheeses that are good sources of calcium are found on both the Protein and the Dairy list. You may count them in either category. Although the serving sizes are the same on both lists, the number of Fat windows you must close can vary between the two lists.

Protein serving sizes are based on cooked, not raw portions. Raw meats will shrink when cooking. For example, 4 oz. of raw chicken breast will likely shrink to 3 oz. when cooked.

The STARS* indicate foods that are higher in sodium.


LEAN Protein
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Beef
Beef tasso (1 oz)
Dried or chipped beef* (1 oz)
London Broil (1 oz)
Steaks
sirloin (1 oz)
round (1 oz)
tenderloin (1 oz)
skirt (1 oz)
Tripe (1 oz)

Goat (1 oz)

Lamb
Loin (1 oz)
Shank (1 oz)
Shoulder (1 oz)

Pork
Broiled deli ham* (1 oz)
Canadian bacon* (1 oz)
Ham, fresh (1 oz)
Ham, smoked* (1 oz)
Tenderloin (1 oz)

Poultry (white meat, no skin)
Chicken (1 oz)
Chicken, Tandoori (1 oz)
Chicken, Tikka (1 oz)
Cornish hen (1 oz)
Dove (1 oz)
Goose (1 oz)
Pheasant (1 oz)
Squab (1 oz)
Turkey (1 oz)
Wild duck (1 oz)

Veal
Chops (1 oz)
Roast (1 oz)

Seafood
Fish, canned
Herring, uncreamed or smoked* (1 oz)
Sardines, packed in water* (2 medium)
Tuna, packed in water* (1/4 cup)
Fish, fresh and plain frozen
Catfish (1 oz)
Cod (1 oz)
Flounder (1 oz)
Halibut (1 oz)
Mahi Mahi (1 oz)
Salmon (1 oz)
Scrod (1 oz)
Sea bass (1 oz)
Sole (1 oz)
Swordfish (1 oz)
Tuna (1 oz)
Fish, jar
Gefilte fish (1)
Shellfish
Clams (2 oz)
Crab (2 oz)
Crawfish (2 oz)
Lobster (2 oz)
Mussels (2 oz)
Oysters (6 medium)
Scallops (2 oz)
Shrimp (2 oz)
Shrimp, dried (36 small)

Cheese (55 calories or less per ounce)
Note: Look for varieties low in fat
American* (1 oz)
Chedder* (1 oz)
Colby* (1 oz)
Cottage, fat free or low fat* (1/4 cup)
Feta* (1 oz)
Fontina* (1 oz)
Gouda* (1 oz)
Havarti* (1 oz)
Jarlsberg (1 oz)
Laughing Cow (2 pieces)
Monterey Jack* (1 oz)
Mozzarella* (1 oz)
Muenster* (1 oz)
Parmesan, grated (3 tablespoons)
Provolone* (1 oz)
Ricotta, fat free or low fat* (1/4 cup)
Soy (1 oz)
Swiss* (1 oz)
* Indicate foods that are higher in sodium

Other
Egg substitutes (1/4 cup)
Egg whites (3)
Legumes (for those on carbohydrate restricted diets use legumes and beans only as a starch) and dried beans and such, as:
Lentils, split peas, red beans, navy beans, garbanzo beans (1/2 cup cooked)
Luncheon meats, 95% fat free ( 1 oz)
Rabbit (1 oz)
Soy veggie burger (1/2 burger or 70 calories)
Textured soy protein (1 teaspoon or 1 oz)
Venison (1 oz)
Wild game:
Buffalo, elk, Venison, wild boar (1 oz)

MEDIUM Protein
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Beef
All ground beef (1 oz)
Beef goulash (1/3 cup)
Brisket (1 oz)
Sloppy Joe with out roll (2 oz)
Roasts
Chuck (1 oz)
Rot Roast (1 oz)
Rib (1 oz)
Rump (1 oz)
Steaks
Cubed (1 oz)
Kidney (1 oz)
Liver (1 oz)
Oxtail (1 oz)
Porterhouse (1 oz)
Sweeteads (1 oz)
T-bone (1 oz)
Tongue (1 oz)

Lamb
Chop (1 oz)
Leg (1 oz)
Rib (1 oz)
Roast (1 oz)
Steak (1 oz)

Pork
Blade (1 oz)
Boston butt (1 oz)
Chipped ham (1 oz)
Chops (1 oz)
Cutlets (1 oz)
Loin roast (1 oz)
Neck bones (1 oz)
Shoulder (1 oz)
Sousemeat (1/2 oz)
Tongue (1 oz)

Poultry
Duck or goose, well drained of fat (1 oz)
Ground turkey, not all white meat (1 oz)

Veal
Cutlets, ground or cubed (1 oz)

Fish
Salmon, canned* (1/4 cup)
Tuna, canned in oil, drained* (1/4 cup)

Cheese (56-80 calories per ounce)
Note: Look for varieties that are low in sodium
Cheese spreads* (1oz)
Cottage cheese* (1/4 cup)
Parmesan cheese (3 tbsp)
Ricotta, part skim* (1/4 cup)
Skim and part skim milk cheeses:
Feta* (1 oz)
Goat (1 oz)
Mozzarella* (1 oz)
Neufchatel (1 oz)
Parmesan (1 tbsp)
Tofu (1/2 cup)

Other
Egg (1)
Luncheon meat, 86% fat free (1 oz)
Queso fresco (1/4 cup)
Tempeh (1/4 cup)
Tofu (1/2 cup)

HIGH Fat Protein
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Beef
Corned beef* (1 oz)
Pastrami* (1oz)
Salami* (1 oz)
Short ribs (1 oz)
Steaks
Club (1 oz)
Delmonico (1 oz)
Prime rib (1 oz)
Steak Um (1 steak, raw)
Salisbury steak (2 oz)

Lamb

posted by 12:54 PM

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