Leanest = 7 ounce portion (cooked weight) plus 2 Healthy Fats
Alligator (cooked)
Buffalo
Catfish
Cod
Crab
Crayfish (cooked)
Cusk (cooked)
Deer
Elk
Flatfish (cooked)
Flounder or Sole
Frog Legs (cooked)
Ground turkey or other meat at least 98% lean
Grouper
Haddock
Lobster
Mahi Mahi
Monkfish (cooked)
Moose (cooked)
Orange Roughy
Ostrich, tip, trimmed (cooked)
Perch (cooked)
Pike (cooked)
Scallops
Shrimp
Squid (cooked) 9 ounces!
Striped Bass (cooked)
Tilapia
Tuna (Yellowfin Steak or canned in water)
Wahoo (Ono) fish (cooked)
Whiting (cooked)
Young Duckling (cooked)
Leaner = 6 ounce portion (cooked weight) plus 1 Healthy Fat
Black Bass (cooked)
Butter Fish (cooked)
Chicken breast or white meat, without the skin
Chicken Gizzards (cooked)
Conch (cooked)
Corvina (cooked)
Duck, wild (cooked)
Ground turkey or other meat 95-97% lean
Halibut
Mussels (cooked)
Quail (cooked)
Octopus (cooked)
Ostrich, top loin (cooked)
Rabbit, wild (cooked)
Sand Bass (cooked)
Shark (cooked)
Squirrel (cooked)
Sturgeon (cooked)
Swordfish
Tilefish (cooked)
Trout
Turkey light meat
Lean = 5 ounce portion (cooked weight) and no Healthy Fats
Bear (cooked)
Beef Liver (cooked)
Blue Fish (cooked)
Carp (cooked)
Chicken dark meat
Chilean Sea Bass (cooked)
Dove (cooked)
Duck, domesticated (cooked)
Eel (cooked)
Farmed Catfish
Ground turkey or other meat 85-94% lean
Ham (cooked)
Herring
Lamb
Lean Roast
Lean Steak
Mackerel
Ox Tail (cooked)
Pheasant (cooked)
Pork Chop
Pork Tenderloin
Rabbit, domestic (cooked)
Rainbow Trout (cooked)
Salmon
Sardines (cooked)
Tuna (Bluefin Steak)
Turkey dark meat
Whitefish (cooked)
Yellow Tail (cooked)
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