In other words:1 ounce = 1 ounce of meat, poultry or fish or1 ounce group = ?? cup cooked dry beans or1 ounce = 1 egg or1 ounce = 1 tablespoon of peanut butter or1 ounce = ?? ounce of nuts or seedsProtein Foods: Vegetarian ChoicesMany consider beans and peas as well as other forms of legumes, great vegetarian option, as they are an alternative to meat consumption.