Lunch and dinner: the meat
The bulk of calories come from lunch and dinner—both meals call for small amounts of veggies and carbs and 3.5 ounces of lean, fat-free protein. (At 9 calories per gram, fat is calorie-dense, so portions would be even smaller if fat was permitted on a 500-calorie diet.) Veal, non-marbled beef, chicken breast, fresh white-fleshed fish, lobster, crab, and shrimp are all fine; fatty choices like salmon, eel, tuna, herring, and dried or pickled fish are off-limits. Dieters are instructed to weigh the food while it's raw, remove all visible fat, and boil or grill it. Every so often meat can be replaced with an egg or a serving of low-fat cottage cheese.