Meat as a Protein Source: The Best Options for Healthy Diet

Protein remains a key component in all healthy diets. Proper protein intake speeds up the recovery after a workout and helps your muscles grow. When dieting, people usually choose between plant-based protein and animal protein. Both types contain various minerals and vitamins, so people balance them to keep a balanced diet. Still, it's a matter of fact that meat is one of the best sources of protein. Depending on the type of meat, you get up to 30 grams of protein per 100 grams of product. Moreover, your body receives complete protein with a full set of amino acids. 

People are obsessed with low-fat protein sources, as they always look for the leanest products, which is not always good. Your body needs saturated fats contained in meat, fish, and chicken, so having some fats in red meat or ground beef is OK.

At the same time, consuming high-protein products in large amounts may be complicated for your body, as it takes time and effort to digest everything. You have to keep the balance between protein and other components, ensuring your body isn't struggling because of the amounts you take. Still, what high-protein meat options are the best to consume? Let's find out what products will give you high-quality protein and how you can cook them to get a better taste.

What Is Optimal Protein Intake Per Day?

Before talking about protein sources, we should say how much protein people need for healthy eating. The amount of this component depends on your regular activity, current body weight, and goals. Individuals with a goal of dropping weight should have 1,5-2 grams of protein per kg of the weight they chase. Those who keep their weight on the same level and take protein as a part of their weight maintenance diet take 2 grams of protein per kilogram. For example, if a person weighs 70 kilograms and has high physical activity (working out at the gym, riding a bike, etc.), the daily protein intake should be around 140 grams. 

Remember that protein intake is not limited to meat. Eggs, dairy products, protein powder, and plant-based products also contain this component. If you are not sure you can get a well-balanced meal plan, consider getting one from our restaurant.

Now, let's switch to our main topic and go through meats with high protein content, revealing their pros and cons, and showing some cooking options.

Poultry: Lean and Good Source of Protein

If you ask a bodybuilder, a martial arts fighter, or any other athlete about the best source of healthy protein, they would mention poultry. Generally, people focus on two types of meat: chicken and turkey. Whether it's a breast, things, or beef, these types of meat will always be a top preference. This is lean meat that does not contain extra fats and contains all nine essential amino acids, which is good for overall health. Turkey may be a bit better at this part, as it contains more micronutrients. Chicken breast contains up to 31 grams of protein per 100 grams, while turkey breast has 29 grams per 100 grams. Another advantage of poultry as a source of protein is that it's easy to digest.

One of the main disadvantages of these protein sources is that they may contain antibiotics and components that enhance growth. The worst possible scenario of consuming such meat is that your body will get antibiotic resistance. Moreover, poultry itself lacks essential components contained in other types of meat, including iron, Omega-3, zinc, and creatine. To have your diet properly balanced, mix chicken and turkey with other sources of protein, including red meat, eggs, and so on. Also, focus on organic products when getting these high-protein foods for your meals.

How to cook poultry? There are three main options:

• Boil the meat, as it remains lean but becomes almost tasteless.

• Roast on the grill or a pan with a minimum of oil or butter. Meat gets fatty but also becomes tasty because of the seasoning and sauces.

• Bake the meat with potato and low-calorie vegetables. Effortless meal that requires minimum resources to cook.

Protein needs to be cooked properly, so you won't struggle to eat it over and over again. If you like eating chicken and turkey, learn at least 10 different recipes to cook them.

Red Meat: High in Protein, Good in Taste

Red meat, especially beef and pork, are top choices for those who want to get high-quality protein and healthy fats. Besides that, red meat is also a source of vitamins B6, B12, Vitamin D, and other healthy nutrients. You also get enough iron, zinc, and selenium, which you may miss in other protein-rich products. Beef remains the #1 choice among all types of red meat, mainly because it has plenty of protein and is very low in fats. Lamb, which is also great, is often used for post-workout meals and during the day. Pork may be picked up as well, but it's a rare option, primarily because of the number of fats contained in the meat.

People often choose to cook red meat in ground form. For example, if you need ground beef, you can choose 100% lean, which can be a bit dry, or get 93/7 part. It contains fats but is still lean, so you won't ruin the calorie balance and consume enough fats per day. 

How to cook red meat? The first thing that comes to mind is a steak. Who would refuse to eat a soft, juicy steak with mashed potatoes and vegetables? It's a top choice for meat lovers. However, we should consider that high-quality steak may be high in saturated fats, so make sure you have a high-quality pan to cook the meal. Another common option is to cook ground beef, pork, or lamb with pasta. Ground beef and pasta is a top-rated meal among bodybuilders. Here's how you can cook it:

• Boil water for pasta

• Chop red onion and red bell pepper.

• Once the water starts boiling, but pasta in it

• Roast vegetables and ground beef.

• When the mix in the pan is 60% ready, add the tomato sauce of choice. Steam your beef and veggies.

• Once the pasta is cooked, drain the water and get the pasta into the pan.

• Mix pasta and meat, and add salt, pepper, and spices of your choice. 

Cook your meal for a few more minutes and serve on a large plate. You get a high-volume meal that contains complex carbs, high-quality protein, fats, and vegetables. Moreover, it has a nice dressing. It can be a great post-workout meal, especially after doing some heavy training.

Are there any disadvantages to eating meat for protein? One solid disadvantage is that the digestion of red meat is heavy for the stomach. Eating red meat too often may lead to stomach cancer. That's why people normally get this source of protein once per week or even less. If you love red meat but want to reduce the consumption of this product, replace it with turkey or fish, which is also high in protein.

Balance Different Types of Meat in Your High-Protein Diet

The main problem for people who want to get enough protein is that they can't properly maintain different sources of this component. Numerous excellent protein sources could be used for meal prep and make your diet more satisfying. You only need to know how they are combined with other products to get a better taste. However, if you don't want to cook yourself but still want to get high-quality meals with meat, try our meal plans. We offer multiple options for weight loss, muscle gain, weight maintenance, and other goals. Our chefs refresh the menu, offering you different meals every day. This could be the breakthrough you were looking for to switch to a healthy lifestyle and change your life. 

FAQ

What amount of protein is good for a healthy diet?

The total amount of protein depends on your body weight and goals. On average, people should get around 1.5 grams of protein per kilogram of their body weight.

Is red meat bad for health?

Taking a lot of red meat may do serious damage to your stomach and even cause oncology. Consider limiting the amount of red meat you take.

Is it possible to build muscles without eating meat?

Yes, you can build muscles by focusing on plant-based protein sources, getting more from eggs, dairy, fish, and protein powder.

Is chicken better than turkey for protein intake?

Chicken contains more protein than turkey per 100 grams of product. At the same time, these products have different amino acid composition, so it's better to use them both in the diet.