Lean Protein choices have 55 calories and 2-3 grams of fat per serving. One serving equals: 

1 ounce Chicken- dark meat, skin removed 
1 ounce Turkey- dark meat, skin removed 
1 ounce Salmon, Swordfish, herring 
1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)* 
1 ounce Veal, roast or lean chop* 
1 ounce Lamb, roast or lean chop* 
1 ounce Pork, tenderloin or fresh ham* 
1 ounce Low fat cheese (3 grams or less of fat per ounce) 
1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce) 
1/4 cup 4.5% cottage cheese 
2 medium Sardines 
* Limit to 1-2 times per week 
