Meats and Beans (Protein)

Try and make all of your meats lean to reduce fat intake. When cooking your meats make sure to avoid fatty oils and removing the skin is also a good idea to make it healthier. You can bake it, broil it, or grill it (not charred) to stay healthy. Make sure you cook your poultry products (example: chicken, turkey) thoroughly (no pink color, only white inside). You want to avoid deep fried or breaded items because they are not as healthy for you. It is a good idea to vary your protein choices. 3 oz/Chicken = deck of playing cards

Meats with Omega –3: Salmon steak or filet, Salmon loaf, Grilled or baked trout

Beans: Chili with kidney or pinto beans, Stir- fried tofu, Split pea, lentil, minestrone, or white bean soups

Proteins (10%-35%)

Lean Meats, Salmon/Cooked Lentils, Tofu/Soy, Beans/Egg Whites