Choose low fat proteins with less than 5 grams of fat per 1 ounce serving.

Protein foods are:

  • Meat
  • Poultry
  • Fish
  • Cheese
  • Eggs
  • Plant-based proteins, including:
    • Beans
    • Soy
    • Nuts
    • Seeds

Plant-based proteins have carbohydrates

Read the nutrition label on plant-based proteins. They are not carb free.

  • 2 tablespoons nuts (3 g)
  • 1 tablespoon peanut butter (3 g)
  • 1 cup shelled edamame (15 g)
  • 1/2 cup hummus (15 g)
  • 1/2 cup refried beans (15 g)
  • 1/3 cup baked beans (15 g)
  • 1/2 cup lentils (15 g)
  • 1/2 cup beans (15 g)
    • Includes black, garbanzo, kidney, lima, navy, pinto, and white beans

Proteins with breading

Read the nutrition label on proteins with breading. They are not carb free.

  • Chicken nuggets
  • Chicken fried steak
  • Fried fish

Healthy cooking tips for proteins are:

  • Trim fat off meat before cooking.
  • Drain fat off meat after cooking.
  • Grill and bake instead of deep or pan fry.
  • Use non-stick cooking spray instead of butter.