4oz Plain Chicken Breast with two sides of your choice.
4oz Plain Turkey with two sides of your choice.
4oz Plain Ground Beef with two sides of your choice.
4oz meat = 3oz cooked
6oz meat = 4.2oz cooked
8oz meat = 5.7oz cooked
(-Meat looses 25%-35% of weight after being cooked.)
(-You are still getting nutritional value of 4oz, 6oz or 8oz of meat.)