Meats and Beans 6.5 ounces (1 ounce = 1 ounce meat, fish or poultry; 1/4 cup cooked dry beans; 1 egg; 1 tablespoon peanut butter; 1/2 ounce nuts) Choose lean meats and poultryEat more fish and vegetarian sources of protein, such as beans, peas, nuts, and seeds