Go lean with protein
Bake, broil and grill, don't fry or saute. Add more fish, beans, peas, nuts, and seeds.
Limit your eggs
No more than 4 egg yolks per week -- they are high in saturated fat and cholesterol. But egg whites are fat free!
Limit your red meat
A 2000 cal meal plan only needs 3 oz of meat for your daily protein requirement. Eating more meat will add unneeded saturated fats.
Plan your meat protein
For 2000 calories, plan 0-2 servings. Sample servings: 3 oz cooked meat, poultry or fish. 1 egg is equivalent to 1 oz meat.
Plan your nuts, seed and legumes
For 2000 calories, plan 0-1 serving per day. Sample servings: 1/3 cup nuts, 2 Tbsp PB, 2 Tbsp seeds, 1/2 cup beans or peas.
Remove the skin
For poultry, much of the fats are found under the skin. Remove the skin to avoid unnecessary fat.
Select lean cuts
When choosing your meats, look for the leanest cuts. Many have "loin" or "round" in their names (EG. sirloin eye of round).
Try legumes as a healthy source of complete protein
What are legumes? Dry beans and peas, such as lentils, chickpeas, and kidney beans.
Use egg whites
If you remove the yolks, 2 egg whites have the same high value protein as 1 oz lean meat, without any fat.
Vary your protein sources
Mix it up with fish, beans, peas, nuts, and seeds.
Watch your protein
Good sources of protein include meat, poultry, and fish, and nuts, seeds, and legumes.
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