Pick up pork chops or a lean pork loin.
Pork loin is very lean meat and isn’t too expensive. Throw a couple of chops on the grill (dress them up first with a low-calorie garlic–lime juice marinade, or with chili and garlic powders) for a quick dinner—each is just 129 calories, with a healthy 16 grams of protein.
Buy a package of chicken tenderloins.
Keep them in your freezer for quick meals. Each tenderloin weighs about 11⁄2 to 2 ounces, which makes portion control easy for you—two tenderloins are roughly equal to one 3-ounce serving, which is about the size of a deck of cards. Tenderloins will marinate quickly and can be used in kebabs or tossed into stir-fry dishes.
Buy at most two servings of red meat per person per week.
Red meat contains saturated fat, and one study found that women with type 2 diabetes who ate more red meat were more likely to develop heart disease than women with diabetes who ate less. Other research showed that the more red meat women ate over almost nine years, the more likely they were to develop type 2 diabetes.