5 ounces Mackerel, 1.5 ounces Salmon, 1.5 ounces Sardines, 1.5 ounces Scallops, 1.5 ounces Shrimp, 1.5 ounces Snapper, 1.5 ounces Swordfish, 1.5 ounces Trout, 1.5 ounces Tuna, 1.5 ounces Tuna, canned in water, 1.0 ounce Eggs Best Choices Egg substitute, A cup Egg whites, 2 Poor Choices Whole egg, 1 Vegetarian Best Choices Protein powder, A> ounce Soy burger, % patty Soy hot dog, 1 link Soy sausages, 2 links Vegetarian (cont.) Tofu, firm or extra firm, 1.0 ounce Tofu, soft, 3.0 ounces Mixed Protein-Carbohydrate Foods (contains one unit of protein