The Protein Food List in the DIYFIT Nutrition Plan
(1 choice = 1 serving = 1 option)
*Please note – usually at lunch/dinner, you need to have >1 protein option.
For example: 1 option = 1 oz meat. If your meal plan calls for 3 protein options at lunch, you may have 3 oz. Meat for that meal (size of a “deck of cards”).
Protein Food Lists Best Option
1 oz. lean meat (No Skin; Trim Away Visible Fat)
chicken breast
turkey breast
fish
pork tenderloin
lamb (lean – very little marbling)
1 oz. ground turkey breast
¼ cup 1% cottage cheese
1 string cheese
3 oz. light tofu
1 oz. tuna, canned in water
1 vegetarian burger
2 egg whites
¼ cup egg substitute
1 slice Canadian bacon
½ cup edamame (edible portion)
½ cup cooked legumes
lentils
garbanzo (chickpeas)
black-eyed
kidney
black
navy
lima
fava
adzuki
½ scoop protein powder (½ scoop = <60 calories, <4 g fat)
The Proteins That Are Acceptable on Occasion
1 oz. lean beef/veal (“choice” or “select”)
sirloin
round
tenderloin
flank
1 oz. hard cheese
2 Tbsp. parmesan
¼ cup feta
1/3 cup shredded part-skim mozzarella
¼ cup part-skim ricotta
1 egg
1 oz. shellfish (shrimp/crab/lobster)
½ link lean turkey or chicken Italian sausage
Keep In Mind Preparation Methods Matter
CHOOSE
|
Grilled Steamed Baked Roasted Poached Broiled Braised |
AVOID
Fried
Sautéed
Pan-fried
Breaded
Crispy
The amount of protein you need each day can vary by individual. Some of the variations are Male or Female, Age, and even your Body Weight. The DIYFIT Program is based on the best healthy option. For more information you can also read the Harvard Medical School Publication
Additional Protein Food List Tips:
- Buy organic meat options if possible
- Look for “grass-fed” beef
- Choose “free-range” chicken/eggs
- Choose wild-caught fish rather than farm-raised