2. Try lean beef. If you want a sirloin steak or tenderloin, make sure your sides are low calorie. Women can have 3 oz. of seared steak with caramelized onions and blue cheese, ½ cup polenta and 1 cup chard (sautéed in 1 tsp. of olive oil) that is seasoned with lemon juice. This is 456 calories. Men can add 1 cup cooked asparagus with 1 tsp. olive oil for 80 more calories.