What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group?
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. For more information on dry beans and peas click here.

Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. (See Why is it important to include fish, nuts, and seeds?)

Some commonly eaten choices in the Meat and Beans group, with selection tips, are:

Meats*

Lean cuts of:

beef
ham
lamb
pork
veal

Game meats:

bison
rabbit
venison

Lean ground meats:

beef
pork
lamb

Lean luncheon meats
Organ meats:

liver
giblets

Poultry*

chicken
duck
goose
turkey
ground chicken and turkey

Eggs*

chicken eggs
duck eggs

Dry beans and peas:

black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soy beans)
white beans

bean burgers:

garden burgers
veggie burgers

tempeh
texturized vegetable protein (TVP)

Nuts & seeds*

almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts

Fish*

Finfish such as:

catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna

Shellfish such as:

clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp

Canned fish such as:

anchovies
clams
tuna
sardines

Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. (See Why is it important to include fish, nuts, and seeds?)

Some commonly eaten choices in the Meat and Beans group, with selection tips, are:

Meats*

Lean cuts of:

beef ham lamb pork veal

Game meats:

bison rabbit venison

Lean ground meats:

beef pork lamb

Lean luncheon meats Organ meats:

liver giblets

Poultry*

chicken duck goose turkey ground chicken and turkey

Dry beans and peas:

black beans black-eyed peas chickpeas (garbanzo beans) falafel kidney beans lentils lima beans (mature) navy beans pinto beans soy beans split peas tofu (bean curd made from soy beans) white beans bean burgers:

garden burgers veggie burgers

tempeh texturized vegetable protein (TVP)

Nuts & seeds*

almonds cashews hazelnuts (filberts) mixed nuts peanuts peanut butter pecans pistachios pumpkin seeds sesame seeds sunflower seeds walnuts

Fish*

Finfish such as:

catfish cod flounder haddock halibut herring mackerel pollock porgy salmon sea bass snapper swordfish trout tuna

Shellfish such as:

clams crab crayfish lobster mussels octopus oysters scallops squid (calamari) shrimp

Canned fish such as:

anchovies clams tuna sardines

beef
ham
lamb
pork
veal

bison
rabbit
venison

beef
pork
lamb

Lean luncheon meats
Organ meats:

liver
giblets

chicken
duck
goose
turkey
ground chicken and turkey

black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soy beans)
white beans

bean burgers:

garden burgers
veggie burgers

tempeh
texturized vegetable protein (TVP)

almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts

catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna

clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp

anchovies
clams
tuna
sardines