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.