| | | | ||
| Fish | Tuna, whiting, cod, trout, flounder, haddock, halibut | 1 oz | 30 g | |
| Shellfish | Crab, lobster, clams, shrimp, scallops | 1 oz | 30 g | |
| Poultry | Chicken or turkey (white meat, no skin), cornish hen (no skin) | 1 oz | 30 g | |
| Game | Duck or pheasant (no skin), buffalo, ostrich, venison | 1 oz | 30 g | |
| Cheese | Fat free cheese | 1 oz | 30 g | |
| Cottage Cheese | Nonfat cottage cheese, low fat cottage cheese | 1/4 cup | 60 ml | |
| Egg | Egg whites | 2 | 30 g | |
| Miscellaneous | Kidney, other meats (1 g fat or less) | 1 oz | 30 g | |
| Legumes (add 1 starch) | Beans, peas, lentils | 1/2 cup | 125 ml | |
| | | | ||
| Beef | Select or Choice grades of round, ground round, sirloin, flank, tenderloin, roast (chuck, rump, rib), steak (T-bone, cubed, porterhouse) | 1 oz | 30 g | |
| Pork | Tenderloin, center loin chop, ham, Canadian bacon | 1 oz | 30 g | |
| Poultry | Chicken or turkey (dark meat, no skin), chicken (white meat with skin), domestic duck or goose (drained of fat, no skin) | 1 oz | 30 g | |
| Game | Rabbit, goose (no skin) | 1 oz | 30 g | |
| Fish | Tuna (canned in oil, drained), sardines, salmon, catfish, herring | 1 oz | 30 g | |
| Shellfish | Oysters | 6 medium | ||
| Cheese | Parmesan, other cheese (3 g fat or less) | 1 oz, 2 Tbsp | 30 g, 30 ml | |
| Cottage Cheese | Cottage cheese (4.5% fat) | 1/4 cup | 60 ml | |
| Miscellaneous | Liver, heart, other meat (3 g fat or less) | 1 oz | 30 g | |
| | | | ||
| Beef | Ground beef, Prime grades of beef (trimmed of fat), prime rib, short ribs, corned beef | 1 oz | 30 g | |
| Pork | Top loin, chop, cutlet, Boston butt | 1 oz | 30 g | |
| Poultry | Chicken (dark meat, with skin), chicken (fried with skin), ground chicken, ground turkey | 1 oz | 30 g | |
| Egg | Whole egg | 1 | ||
| Fish | Fried fish | 1 oz | 30 g | |
| Cheese | Mozzarella, feta, other cheese (3 g fat or less) | 1 oz | 30 g | |
| Cheese, soft | Ricotta | 2 oz, 1/4 cup | 60 g, 60 ml | |
| Tofu | 4 oz, 1/2 cup | 115 g (125 ml) | ||
| Soy Milk | 1 cup | 250 ml | ||
| Tempeh | 1/4 cup | 60 ml | ||
| Miscellaneous | Meat or sausage (5 g fat or less) | 1 oz | 30 g | |
| | | | ||
| Cheese | Most cheeses: cheddar, monterey jack, swiss, american | 1 oz | 30 g | |
| Pork | Ground pork, pork sausage, spareribs | 1 oz | 30 g | |
| Sausage | Bratwurst, polish, italian, knockwurst, smoked | 1 oz | 30 g | |
| Hot dog | Turkey, chicken | 1 oz | 30 g | |
| Sandwich meats | Bologna, salami, pimiento loaf, etc. (8 g fat or less) | 1 oz | 30 g | |
| Bacon | [20 slices / lb] or [44 slices / kg] | 3 slices | ||
| | | | ||
| Peanut butter | 1.5 Tbsp | 22 ml | ||
| Hot dog | Beef, pork [10 / lb] or [22 / kg] | 1 | ||
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