Category: Healthy Lean and Meatless Options

Each section is broken down into sub-sections. As each sub-section goes down, the carbohydrate content rises. Keep in mind, carbohydrates must be below 15 grams.

Leanest

14 Egg whites
2 cups Eggbeaters
2 cups AllWhites

1 1/2 cups 1% Cottage Cheese
2 Boca Meatless Burgers Original

2 Morningstar Grillers Vegan Burgers
2 Boca Grilled Vegetable Burgers

Leaner

2 whole eggs + 4 egg whites
2 whole eggs + 1 cup Eggbeaters
6 ounces (1 1/2 cups shredded) Low-fat cheese

6 Morningstar Veggie Sausage Links
15 ounces Mori-Nu Extra Firm Tofu
3 Morningstar Veggie Sausage Patties

24 Morningstar Meal Starters Chik’n Strips
2 cups Morningstar Meal Starters Sausage Style Recipe Crumbles
2 cups Morningstar Meal Starters Grillers Recipe Crumbles
1 1/2 cups 2% Cottage Cheese

Lean

3 whole eggs
4 ounces (1 cup shredded) Moderate-fat Cheese
4 ounces Goat Cheese, Low Fat
2 Morningstar Grillers Prime Veggie Burgers

8 ounces Part-skim Ricotta cheese
15 ounces Mori-Nu Firm Tofu
3 Boca Cheeseburger Patties
2 Boca All-American Flame Grilled Burgers

2 Morningstar Tomato & Basil Pizza Burgers
2 Morningstar Grillers Original Burgers
15 ounces Mori-Nu Soft Tofu
12 Trader Joe’s Meatless Meatballs

Fish – fillets and steaks, 10 ounces raw = 7 ounces cooked
Fish – whole, dressed, 1.625 pounds raw = 7 ounces cooked
Lobster, meat only, 1.75 pounds raw = 7 ounces cooked
Shrimp – Raw, in shell, 13 ounces raw = 7 ounces cooked
Shrimp – Raw, peeled and cleaned, 11.2 ounces raw = 7 ounces cooked

Chicken – Breast, white meat, 9.1 ounces raw = 6 ounces cooked
Turkey – Breasts, whole, skinless, 10.5 ounces raw = 6 ounces cooked

Beef – Ground, 85% lean, 6.25 ounces raw = 5 ounces cooked
Chicken – Thigh, dark meat, 10 ounces raw = 5 ounces cooked
Lamb – Chops, 11 ounces raw = 5 ounces cooked
Lamb – Roast, leg, boneless, 8.2 ounces raw = 5 ounces cooked
Lamb – Roast, leg, with bone, 11.1 ounces raw = 5 ounces cooked
Pork – Chops, loin, with bone, 12.2 ounces raw = 5 ounces cooked
Roast – Chuck, pot roast, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Tenderloin, trimmed, 5.5 ounces raw = 5 ounces cooked
Steak – Sirloin, boneless, 6.7 ounces raw = 5 ounces cooked
Steak – Flank, 7.46 ounces raw = 5 ounces cooked
Steak – Ribeye, 6.85 ounces raw = 5 ounces cooked
Steak – Round, bottom, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Rump, boneless, 8 ounces raw = 5 ounces cooked
Turkey – Ground, 5.9 ounces raw = 5 ounces cooked