All meat is a great source of protein for muscle growth / iron and B12 boosts immune system and keeps red blood cells healthy.
One serving is 3 ½ oz serving.
BEEF:
LOSE IT:
| Beef ribs | 350 cal / 28 gm fat |
| Sausage | 329 cal / 27 gm fat |
| Rib eye | 275 cal / 22 gm fat |
| Regular ground beef | 270 cal / 18 gm fat |
| Salami | 250 cal / 22 gm fat |
CHOOSE IT:
| Stewing beef | 119 cal / 3.5 gm |
| Sirloin tip – leanest/ holds flavor | 130 cal / 5.2 gm fat |
| Eye of round – tougher / less juicy | 150 cal / 7 gm fat |
| T bone | 176 cal / 8 gm fat |
| Filet Mignon | 180 cal /7 gm fat |
| Flank steak | 190 cal / 8 gm fat |
| Porterhouse | 200 cal / 9 gm fat |
| Top round – most flavor | 210 cal/ 6 gm fat |
| Bottom round | 210 cal / 8 gm fat |
| Top Sirloin | 210 cal / 10 gm fat |
| Extra lean beef | 227 cal 14 gm fat |
| New York Strip | 226 cal / 15 gm fat |
POULTRY:
LOSE IT:
| Duck | 340 cal / 28 gm fat |
| Chicken breast with skin | 193 cal / 7 gm fat |
| Drumstick with skin | 233 cal / 12 gm fat |
| Chicken thigh with skin | 245 cal / 15 gm fat |
| Wings | 290 cal/ 20 gm fat |
CHOOSE IT:
| Turkey ground | 150 cal / 8 gm fat |
| Turkey drumstick | 150 cal / 6 gm fat |
| Chicken breast without skin | 164 cal / 3.5 gm fat |
| Chicken thigh without skin | 207 cal / 11 gm fat |
Did you Know?
Skin adds double the fat and saturated fat
Skin adds 30% more calories
Dark meat adds 30% more calories than white
PORK:
LOSE IT:
| Pork belly | 520 cal / 52 gm fat |
| Side ribs – 3 oz | 370 cal / 30 gm fat |
| Bacon | 460 cal / 35 gm fat |
| Pork shoulder (pulled pork) | 270 cal / 16 gm fat |
CHOOSE IT:
| Back bacon cornmeal | 122 cal / 5 gm fat |
| Pork tenderloin | 163 cal / 6 gm fat |
| Butterfly pork chop | 168 11 gm fat |
| Cooked ham | 164 cal / 7 gm fat |
| Top loin roast (bone) | 200 cal / 10 gm fat |
LAMB:
LOSE IT:
| Rack of lamb | 368 cal / 34 gm fat |
CHOOSE IT:
| Lamb shank | 179 cal / 6 gm fat |
| Leg of lamb | 200 cal / 8 gm fat |
| Lamb chop | 236 cal / 12 gm fat |
