Medium Fat Protein

75 Calories per ounce (or as listed)

Beef: Ground beef, meatloaf, corned beef, short ribs; Prime grades of meat, trimmed of fat, such as prime rib

Pork: Top loin, chop, Boston butt, cutlet

Lamb: Rib roast, ground

Veal: Cutlet (ground or cubed, not breaded)

Poultry: Chicken (dark meat with skin), ground turkey or ground chicken, fried chicken (with skin)

Fish: All fried fish

Cheese: Feta, mozzarella

Egg – 1 fresh

Tempeh – ¼ cup

Tofu – 4 ounces, or ½ cup

Nuts and Oils

Almonds: 10-15

Walnuts: 15 halves

Peanuts: 20

Pistachios: 25

Soy nuts: 3 oz

Sunflower seeds: 1/4 to 1/3 cup

Fruits

Fruit servings:  Add one daily unless otherwise instructed

• Apple: 1 medium-sized

• Apricots: 2 fresh

• Berries (except strawberries): 1/2 cup

• Cherries*: 10

• Grapefruit: 1/2 medium-sized

• Grapes*: 12

• Mango: 1/2

• Melons: 1 cup cubed

• Nectarine: 1

• Orange: 1 medium-sized

• Pineapple*: 1/2 cup

• Papaya: 1 cup cubed

• Peach: 1 medium

• Pear: 1/2 medium

• Plum: 2

• Strawberries: 1 cup sliced

  * May not be suitable for individuals with diabetes or pre-diabetes.