1 ounce cooked lean beef, goat, ham, lamb, or pork
1 ounce cooked lean ground beef or pork
1 slice of luncheon or deli meats (beef, chicken, ham, pork, turkey)
1 ounce cooked game meats (bear, bison, deer, elk, moose, opossum, rabbit, venison)
1 ounce cooked organ meats
1 ounce cooked (without skin) chicken, ostrich, or turkey
2 ounces cooked Cornish hen, duck, goose, pheasant, or quail
1 sandwich slice of turkey or chicken breast (4½" x 2½" x ⅛")
1 ounce cooked finfish (black sea bass, catfish, cod, flounder, freshwater trout, haddock, hake, halibut, herring, light tuna, mackerel, mullet, perch, pollock, salmon, sea bass, snapper, sole, tilapia, whiting)
1 ounce cooked shellfish (clams, crab, crayfish, lobster, mussels, octopus, oysters, scallops, shrimp, squid (calamari)
1 ounce canned fish (anchovies, freshwater trout, herring, light tuna, salmon, sardines)
1 egg
1 ½ egg whites (or 3 tablespoons liquid egg white product)
½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)
½ ounce of seeds (chia, flax, pumpkin, sesame, sunflower, or squash seeds) hulled, roasted
1 tablespoon of almond, cashew, peanut, or sunflower butter, or sesame paste (tahini)
¼ cup (about 2 ounces) of tofu
1 ounce tempeh, cooked
¼ cup of cooked beans, peas or lentils (such as bayo, black, brown, fava, garbanzo, kidney, lima, mung, navy, pigeon, pink, pinto, or soy, or white beans, or black-eyed peas (cow peas) or split peas, and red, brown, and green lentils)
¼ cup of baked beans or refried beans
1 falafel patty (2 ¼", 4 oz)
6 tablespoons hummus
