List of Lean Meats

List of Lean Meats

Foods on this list are limited. You can have up to 1 serving per day. A serving size is 4 to 6 ounces (approximately the size of the palm of your hand).

Prepare meats by grilling, poaching, baking or broiling. Avoid sauteing or frying lean meats in large amounts of oil. When possible use a Misto Olive Oil Sprayer. Spray a light coating of oil on the cooking surface to avoid sticking.

B

Beef Cuts

choose cuts with “round” or “loin” in the name
i.e. tenderloin, top loin, sirloin, ground round
choose meats that are at least 90% lean beef products

E

Eggs (two whole = one lean meat serving)

Prepare 2 whole eggs as you like, such as scrambled, as a veggie omelet, over easy, sunny side up, hard boiled, soft boiled or poached

Do not add butter, fat, oil or cream.

Cook in a non-stick skillet that has been sprayed with cooking spray or olive oil from a Misto Olive Oil Sprayer

F

Fish & Seafood (any variety of fish is fine, but the following are thought to be lower in mercury making them a safer to eat on a regular basis)

Atlantic Croaker
Atlantic Mackerel
Catfish
Crab
Crawfish
Flounder
Haddock
Mullet
Oysters
Pollock
Salmon, Wild and Alaskan
Sardines
Scallops
Shrimp
Sole
Squid
Tilapia
Trout

L

Lamb

choose cuts with “loin” in the name
i.e. lamb tenderloin
trim visible fat

P

Pork

choose cuts with “loin” in the name
i.e. pork center loin, pork tenderloin
trim visible fat

Poultry (choose skinless)

Chicken
Turkey
Cornish hens

S

Seafood (See fish)

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