The primary protein group is traditionally thought of as the meat group but contains a vast array of different foods. Again, the key is to choose lean and extra lean products and the lessed processed the better for you. Since the group is huge and the calorie range is wide and can vary from 75-300 per serving. Check food labels for more specific information on calories.

2-3 ounces of cooked lean meat including beef, pork, poultry - the less processed the better

3-5 oz fish or other seafood

1/2 - 1 cup cooked beans

1 egg, 2 egg whites or 1/4 cup egg substitute

2 tablespoons of peanut butter (counts as 1 ounce of lean meat)

2-3 oz. tofu

2-3 oz. tempeh

2 tablespoons nuts or seeds