Lifestyle Program|
One portion of each food in this list contains about 7 g protein. Lean meats and meat substitutes have about 55 calories per serving; other meat items have 78 to 100 calories per serving. To follow a diet low in cholesterol and saturated fat, choose the lean meats, fish and other items that appear in bold type. Portions are weighed after cooking and with skin, bones and fat removed. |
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Lean cuts, such as USDA Good/Choice round, sirloin, or flank steak, tenderloin, chipped beef |
1 oz |
| All other cuts | 1 oz |
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| Cottage or ricotta | 1/4 cup |
| Diet (less than 55 calories per oz) | 1oz |
| Parmesan, grated | 2 Tbsp |
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Other cheese (except cream cheese) |
1 oz |
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Egg substitute (less than 55 calories per 1/4 cup) |
1/4 cup |
| Egg white | 3 |
| Egg, whole | 1 |
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| All fresh or frozen fish | 1 oz |
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Clams, crab, lobster, shrimp, scallops |
2 oz |
| Herring, smoked | 1 oz |
| Oysters | 6 medium |
| Sardines (canned) | 2 medium |
| Tuna (water-packed) | 1/4 cup |
| Salmon (canned) | 1/4 cup |
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| Hot dog (10 per lb) | 1 |
| Lamb (all cuts) | 1 oz |
| Liver, heart, kidney, sweetbreads | 1 oz |
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Luncheon meats – 95% fat free; all others |
1 oz |
| Peanut butter | 1 Tbsp |
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Sausages, such as Polish, Italian, smoked |
1 oz |
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Lean cuts, such as Canadian bacon; fresh ham; canned, cured, boiled ham; tenderloin |
1 oz |
| Other cuts | 1 oz |
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Chicken, turkey, Cornish hen (skin removed) |
1 oz |
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| Lean chops and roasts | 1 oz |
| Cutlets | 1 oz |
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