In this article you will find a list of foods and amounts that can be served as a replacement for red meats in your meals.

1. Main Dish Salad--macaroni or rice and vegetables mixed with poultry or shrimp

2. Fish, Shellfish in four ounce servings

3. A Good Soup--Large bowls of it, served with a green salad on the side

4. Eggs--2 large cooked any way.

5. Chicken and Turkey in 4 ounce servings

6. Vegetable Plate--containing e.g.--carrot, celery, bell pepper, cauliflower, broccoli, tomato

slices, etc.

7. Milk--1 pint whole or skim

8. Cereal/Grains--1 cup farina, grits, couscous, oatmeal, barley, etc.

9. Cottage Cheese--about 3 ounces

10. Dried Beans, Peas, Lentils, Soybeans--cooked any way. About 1 cup.

11. American Cheese, Cheddar Cheese, Mozerella Cheese, etc.--about 2 ounces or 1/2 cup

grated.

12. Peanut butter--4 Tbsp.

13. Macaroni, Spaghetti, Lasagne, Penne, Tortellini, etc.--1 Cup.

      When you serve dried beans, grains or cereals as main dishes remember to choose a recipe in which the ingredient is combined with small amounts of proteins such as cheeses, fish, eggs or poultry. 

     If not as above, serve it with milk or milk and eggs or possibly a salad containing cheese.  Cheese and whole grain crackers is also a good alternative.