This overview of the Lean and Very Lean Meats food group and serving sizes is part of the RealJock.com Healthy Weight-Loss Program.

Meats and vegetarian meats contain protein and fat. This food group is divided into two categories according to their fat content: very lean meats (VLM), and lean meats (LM) contain about 0g to 3g of fat per ounce of meat. In general, follow these serving guidelines:

1 oz of meat, poultry, fish, or cheese provide one meat allowance
1. ½ cup tofu provides one meat allowance
2. ½ cup beans, lentils, and peas provide one-half serving of meat (Legumes are both a vegetarian meat and a starch; the other portion of beans comes from G&S)



VERY LEAN MEATS AND VEGETARIAN MEATS
Type	Food	Serving Size
Poultry	Chicken or Turkey (white meat, no skin), Cornish Hen (no skin)	1 oz.
Fish	Fresh or Frozen Cod, Flounder, Haddock, Halibut, Trout, Lox (smoked salmon), Tuna (fresh or canned in water)	1 oz.
Shellfish	Clams, Crab, Lobster, Scallops, Shrimp, Imitation Shellfish	1 oz.
Game	Duck or Pheasant (no skin), Venison, Buffalo, Ostrich	1 oz.
Cheese	Cheese(with 1 gram of fat or less per ounce), fat-free or low-fat Cottage Cheese	1/4 cup
Cheese	Cheese, Fat Free	1 oz.
Processed Meats	Sandwich Meats, with 1 gram of fat or less per ounce, deli thin or shaved meats, Chipped Beef, Turkey, Ham, Chicken	1 oz.
Processed Meats	Hot Dogs, with 1 gram of fat or less per ounce	1 oz.
Processed Meats	Sausage, with 1 gram of fat or less per ounce	1 oz.
Eggs	Egg Whites	2
Eggs	Egg Substitutes, Plain	1/4 cup
Meats	Kidney	1 oz.
LEAN MEATS AND VEGETARIAN MEATS
Beef	Lean Beef, trimmed of fat: Round, Sirloin, Flank Steak, Tenderloin, Roast (rib, chuck, rump), Steak (T-bone, porterhouse, cubed), Ground Round	1 oz.
Pork	Lean Pork: Ham (canned, cured or boiled), Canadian Bacon, Tenderloin, Center Loin Chop	1 oz.
Lamb	Lamb (roast, chop, or leg)	1 oz.
Veal	Veal (lean chop, roast)	1 oz.
Poultry	Turkey (dark meat, no skin), Chicken (white meat with skin), Domestic Duck or Goose (well-drained of fat, no skin)	1 oz.