Protein GO SLOW WHOA Dried Beans & Peas Beans (such as pinto, Beans, peas, and lentils Beans, peas, and Lentils black, red, garbanzo), made with unsaturated made with saturated Peas (such as black- fats (oils) fats eyed, split, purple Refried beans Baked beans, canned hull), and lentils – with Beans, peas, and lentils Pork and beans, canned no salt or fat added, or with salt and/or sugar with a small amount of added salt* added Hummus Falafel Nuts & Seeds Pumpkin and sunflower Pumpkin and sunflower Peanuts, almonds, seeds, with no added seeds with added salt, pecans, walnuts, and salt, sugar, or fat sugar, and/or fat pistachios with added Peanuts, almonds, salt, sugar, and/or fat pecans, walnuts, Peanut butter and other cashews, and pistachios nut butters with added with no added salt, salt, sugar, and/or fat sugar or fat Natural peanut butter and other nut butters Eggs Whole eggs Eggs fried in Eggs fried in saturated Egg whites unsaturated fats (oils) fats Egg substitute Fish Fish and shellfish – Baked breaded fish, Fried fish, shellfish, and baked, grilled or shellfish, and fish sticks fish sticks broiled (such as Tuna canned in oil salmon, catfish, shrimp, crab, lobster) Tuna canned in water Poultry Chicken and turkey Chicken and turkey Fried chicken without skin (baked, with skin (baked, Fried chicken nuggets grilled, or broiled) grilled, or broiled) Breaded baked chicken and turkey Baked chicken nuggets Ground chicken and turkey Beef Lean cuts of beef (such Lean ground beef Regular ground beef as round roast, round Lean or low-fat Regular hamburgers steak, sirloin, hamburgers Ribs tenderloin) Regular cuts of beef Extra-lean ground beef (such as brisket, T- Ground beef that has bone, chuck roast) been drained and rinsed Pork Lean cuts of pork (such Lean ham Ribs as pork chops or Canadian bacon Bacon tenderloin – without fat) Regular cuts of pork Ham hock (such as pork roast, Pork skins shoulder, ham) Other Protein Foods Tofu Veggie burger Tempeh Processed plant-based Venison meat substitutes Processed Meat Luncheon meats Hot dogs Low-fat hot dogs Pepperoni Turkey or chicken Sausage sausage Beef jerky Bologna Salami Chorizo Pastrami .