Leaness

Name

Type

Weight

Leanest

Tuna

Canned

7 oz.

Leanest

Catfish

Wild

7 oz.

Leanest

Crab

7 oz.

Leanest

Shrimp

7 oz.

Leanest

Lobster

7 oz.

Leanest

Scallops

7 oz.

Leanest

Buffalo

7 oz.

Leanest

Elk

7 oz.

Leanest

Turkey (98% lean)

Ground

7 oz.

Leanest

Turkey

White Meat

7 oz.

Leanest

Egg Whites (qty 14)

7 oz.

Leanest

Seitan

5 oz.

Leanest

Egg Whites – (Substitute or Liquid)

2 cups

Leanest

Cottage Cheese (1%)

12 oz. (1.5 cups)

Leaner

Swordfish

6 oz.

Leaner

Trout

6 oz.

Leaner

Halibut

6 oz.

Leaner

Chicken

Breast or White Meat

6 oz.

Leaner

Turkey

Ground (95%-97% lean

6 oz.

Leaner

Beef

Ground (95%-97% lean

6 oz.

Leaner

Pork

Pork Chop or Tenderloin

6 oz.

Leaner

Eggs

2 whole eggs plus 4 egg whites

Leaner

Eggs

2 whole eggs plus 1 cup liquid egg substitute

Leaner

Cottage Cheese

2% Fat

12 oz. (1/2 cups)

Leaner

Greek Yogurt

2% Fat

12 oz.

Lean

Salmon

5 oz.

Lean

Tuna

Bluefin Steak

5 oz.

Lean

Catfish

Farmed

5 oz.

Lean

Mackerel

5 oz.

Lean

Herring

5 oz.

Lean

Beef

Steak (Lean)

5 oz.

Lean

Beef

Roast (Lean)

5 oz.

Lean

Beef

Ground (Lean)

5 oz.

Lean

Lamb

5 oz.

Lean

Turkey

Ground (85%-94% Lean)

5 oz.

Lean

Turkey

Dark Meat

5 oz.

Lean

Chicken

Dark Meat

5 oz.

Lean

Other Meat

Ground (85%-94% Lean)

5 oz.

Lean

Tofu

Mori-nu extra firm or firm

5 oz.

Lean

Eggs

Whole

3 whole eggs (up to two times per week)

Lean

Cheese (Shredded)

Reduced-fat or part-skim (3-6g fat per oz.)

4 oz. (1 cup)

Lean

Cheese (Ricotta)

(2-3g fat per oz.)

8 oz.

Lean

Tempeh

5 oz.