Meat & Poultry
These protein choices are low in saturated fat and high in quality protein. Try to get organically raised protein as they are free of unnecessary hormones. The taste of organic meats is far superior.
Mighty Nice Choices (low in saturated fat)
Beef (range-fed or game)
1 oz
 Beef,, Ground (range fed)
1 1/2 oz
 Chicken breast, skinless
1 oz
Chicken breast, deli-style
1 1/2 oz.
 Turkey breast, skinless
1 oz
 Turkey breast, deli-style
1 1/2 oz.
Turkey, ground
1 1/2 oz.
 Knox Gelatin, pkg.
1 pkg.
 Venison
1 oz.
Venison, ground
1 1/2 oz.
 Ostrich
1 oz.
 Ostrich, ground
1 1/2 oz.
Buffalo
1 oz.
 Buffalo, ground
1 1/2 oz.
 Squab
1 oz.
Pheasant
1 oz.
Mighty Cautious Choices (moderate in saturated fat) Back to Top
These protein choices have more saturated fat. Try to get organically raised protein as they are free of unnecessary hormones. The taste of organic meats is far superior. Try to eat Mighty Nice choices when possible.
Beef, lean cuts
1 oz
 Beef, ground (less than 10% fat)
1 1/2 oz.
 Chicken, dark meat, skinless
1 oz
Canadian bacon, lean
1 oz
 Corned beef, lean
1 oz
 Duck
1 1/2 oz.
Ham, lean
1 oz
 Ham, deli-style
1 1/2 oz.
 Lamb, lean
1 oz
Lamb, ground
1 oz
 Pork, lean
1 oz
 Pork chop
1 oz
Turkey, dark meat, skinless
1 oz
 Turkey bacon (strips)
3 1/2
 Veal
1 oz
Mighty Poor Choices (high in saturated fat, arachidonic acid or both) Back to Top
These protein choices have more saturated fat. Try to get organically raised protein as they are free of unnecessary hormones. The taste of organic meats is far superior. Try to eat Mighty Nice choices when possible.
Bacon, pork (strips)
3
 Bacon, turkey (strips)
3
 Beef, fatty cuts*
1 oz
Kielbasa
2 oz.
 Beef, ground (10 to 15% fat)
1 1/2 oz.
 Beef, ground (above 15% fat)*
1 1/2 oz.
Hot dog (pork or beef)
1 link
 Hot dog (turkey or chicken)
1 link
 Liver, beef*
1 oz
Liver, chicken*
1 oz
 Pepperoni
1 oz
 Salami
1 oz
Sausage, pork
2 links
 Sausages, pork
1 patty
*contains arachidonic acid.
Fish & Seafood, Mighty Nice Choices     Back to Top
Fish is a great source of protein. However, make sure you get fresh water fish as most fish in the stores are farm raised and therefore are very low in the necessary Omega-3 fatty acids.
Bass, freshwater
1 oz
 Bass, sea
1 1/2 oz.
 Bluefish
1 1/2 oz.
Calamari
2 oz.
 Catfish
1 1/2 oz.
 Clams
1 1/2 oz.
Cod
1 1/2 oz.
 Crabmeat
1 1/2 oz.
 Haddock
1 1/2 oz.
Halibut
1 1/2 oz.
 Lobster
1 oz
 Mackerel**
1 1/2 oz.
Salmon**
1 1/2 oz.
 Sardine**
1 oz
 Scallops
1 1/2 oz.
Shrimp
1 1/2 oz.
 Snapper
1 1/2 oz.
 Sole
1 1/2 oz.
Trout
1 oz
 Tuna (steak)
1 oz
 Tuna, canned in water
1 oz
**Rich in EPA.
Eggs          Back to Top
Mighty Nice Choices
Egg Whites are one of the best sources of protein. Try to get cage free eggs - the taste is much better and so is the protein quality!!!
Egg Whites (extra large)
2
 Egg substitute
1/4 cup
Mighty Cautious Choices
The problem with egg yolks is that they contain arachidonic acid. It is a fat we must stay away from for good health.
Whole egg* (large)
1
 *Contains arachidonic acid.
Dairy       Back to Top
Dairy is a good source of protein, but try to get organic sources as they don't contain the unnecessary hormones in them. Also use low fat dairy sources. The Mighty poor choces contain a lot of saturated fat.
Mighty Nice Choices
Cheese, non-fat
1 oz
 Cottage cheese, low-fat
1/4 cup
Mighty Cautious Choices
Cheese, low fat
1 oz
 Mozzarella cheese, skim
1 oz
 Ricotta cheese, skim
2 ozs
Mighty Poor Choice
Hard Cheeses
1 oz
    
Vegetarian. Mighty Nice Choices     Back to Top
Soy is a great source of protein. It contains no cholesterol or saturated fat and has lots of protein, vitamins and fiber. It also has a lot of health benefits.
Tofu, firm and extra firm
2 oz.
 Protein powder (7 grams)
1/8 cup
 Soy burgers
1/2 patty
Soy hot dog
1 link
 Soy sausages
2 links
 Soy sausage
1 patty
Protein/Carb Combo. Mighty Nice Choices (Contains one part protein and one part carbohydrate)    Back to Top
Milk, low-fat (1 percent)
1 cup
 Tempeh
1 1/2 oz.
 Tofu, soft
3 oz.
Yogurt, plain
1/2 cup