| Top Ten | Recipes | Protein | Carbos | Fats | Mixed |

1 block of protein equals...

GOOD FAIR POOR
1 oz portion
beef (range-fed or game)
chicken breast
turkey breast
bass
bluefish
lobster
sardines
trout
tuna steak
tuna, canned in water
non-fat cheese

1.5 oz portion
deli chicken breast
deli turkey breast
catfish
clams
cod
crabmeat
haddock
halibut
mackerel
salmon
scallops
shrimp
snapper
swordfish

other
2.5 oz calamari
2 egg whites
1/4 c egg substitute
1/4c low-fat cottage cheese
3 oz tofu, firm or extra-firm
1/3 oz protein powder
1/2 soy burger patty
1 soy hot dog
2 soy sausage links
1 soy sausage patty

1 oz portion
lean beef
lean Canadian bacon
chicken, dark meat
lean corned beef
lean ham
lean lamb
lean pork
pork chop
turkey, dark meat
veal
reduced-fat cheese
skim mozarella cheese

1.5 oz portion
duck
deli style ham
ground beef <10%

other
3 strips turkey bacon
1 whole egg
2.5 oz skim ricotta

1 oz portion
beef, fatty cuts
beef liver
chicken liver
pepperoni
salami
hard cheeses

1.5 oz portion
ground beef >10%

other
3 strips bacon, pork
1 hot dog
2 oz Kielbasa


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