Instructions: Meat Group:
1 GRAM:
flounder/sole, baked 3 oz.
navy beans, cooked 1/2 c.
refried beans, canned 1/2 c.
shrimp, boiled 3 oz.

3 GRAMS:
beef, lean round steak 3 oz.
chicken, roasted, w/o skin 3 oz.
halibut, baked 3 oz.
perch, baked 3 oz.
tuna, canned in water 3 oz.

5 GRAMS:
bologna, turkey 1 oz.
chicken, roasted, with skin, 3 oz.
egg, hard cooked 1
ham 5% fat 3 oz.
roast pork, 3 oz.
roast beef, lean only, 3 oz.
tofu 1/2 c.
tuna, canned in oil, 3 oz.
turkey 3 oz.

10 GRAMS:
bacon, 3 slices
beef bologna, 1 oz.
chicken, fried, batter dipped 3 oz.
ham 11% fat, 3 oz.
hot dog, chicken 2 oz.
salmon, baked 3 oz.
sausage, link 2 links
shrimp, breaded and fried, 3 oz.
steak, sirloin broiled 3 oz.

15 GRAMS:
ground sirloin/round, broiled 3 oz.
hot dog, beef 2 oz.
McDonalds chicken nuggets 6 pcs.

peanut butter, 2 T.
pork chop, broiled 3 oz.
roast beef, lean and fat 3 oz.

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