Let’s Eat Meat!

Let’s add some meat to our diet. Protein! I married a guy from the Mid-West and he likes a good steak to go with his veggies. So how is all that beef going to fit in with this crazy diet we have to follow now?

He can’t eat salt and I can’t eat sugar. But what about meat – especially red meat like he likes.

Let’s take a look:




Lean MeatSteak


Lean meat and protein sources from this list contain 0 grams of carbs, 7 grams protein, 0 – 3 grams fat, and 45 calories.


Beef (Select or Choice grades, trimmed of fat):

Ground round roast (chuck, rib, rump), sirloin,

Steak, (cubed, flank, porterhouse, T-bone,


1 oz
Cheeses (with 3 grams of fat or less per oz) 1 oz
Cottage cheese 1/ 4 cup
Egg whites 2
Fish (fresh or frozen, plain)

Catfish, cod, flounder, haddock, halibut, orange

roughy, salmon, tilapia, trout, tuna

1 oz
!Hot dog (with 3 grams of fat or less per oz) 1
Pork (lean):

Rib or loin chop/roast, ham, tenderloin,

!Canadian bacon

1 oz
Poultry (without skin) 1 oz
Processed sandwich meats

(with 3 grams of fat or less per oz)

1 oz
Tuna (canned in water or oil, drained) 1 oz


Whenever possible, choose lean meats. All the portion sizes are based on cooked weights after the bone and fats have been removed.


What is this frozen fish they speak of? Being on the Gulf Coast, we don’t eat that stuff. I just wish I could get my husband to eat the fish on any list. I only eat fish when we go out or he’s not home for dinner.










Medium-fat Meat



Each serving on this list contains 0 grams carbs, 7 grams protein, 4 – 7 grams fats, and 75 calories.



Corned beef, ground beef, meatloaf, Prime

Grades trimmed of fat (prime rib)

1 oz
Cheeses ( with 4 – 7 grams of fat per oz)

Mozzarella and pasteurized processed                 cheese spread, reduced-fat cheeses, string       cheese, !Feta

1 oz
Egg 1
Fish, any fried type 1 oz
Pork (cutlet, shoulder roast) 1 oz
Poultry (with skin or fried) 1 oz
Ricotta cheese (2 oz) 1/4 cup
!Sausage (with 4 -7 grams of fat per oz)  1 oz





High-fat Meat



Each serving on this list contains 0 grams carbs, 7 grams protein, 8+ grams fat, and 100 calories




Bacon (pork) 2 slices
! Bacon (Turkey) 3 slices
Cheese (regular)

American, bleu, brie, cheddar, hard goat,

Monterey jack, queso, swiss

1 oz
*! Hot dog (beef, pork, or combination) 1
Pork sparerib 1 oz
Processed sandwich meats (with 8 or more      grams of fat per oz): Bologna, pastrami,           !hard salami 1 oz
! Sausage (with 8 or more grams of fat per         oz): Bratwurst, chorizo, Italian,                         knockwurst, Polish, smoked, summer 1 oz



Plant-based Protein





Each serving on this list contains 7 grams protein and the amount of carbs, fats, and calories vary.


+Beans, lentils, or peas (cooked)

(1 starch + 1 lean meat)

1/2 cup

(1 carb + 1 high-fat meat)

1/3 cup
Nut spreads: almond butter, cashew butter, peanut

butter, soy nut butter

(1 high-fat meat)

1 T

(1 medium-fat meat)

3/4 cup
Tofu ( 4 oz)

(1 medium-fat meat)

1/2 cup




Beans, peas, and lentils are also on the starch list that has been discussed in a previous post. Nut butters will be covered soon.


How have you incorporated meats into your diet? Have you eaten tofu or tempeh in place of meat? Let us know the ways you used these meat substitutes in the comments below.




Nutritional information provided by Lilly Diabetes

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