Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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October 9, 2023
Eating at a calorie deficit, or consuming fewer calories than you burn each day, is a good way to encourage weight loss. Along with exercise and other healthy habits, you can make some big changes in your health with the right foods. When it comes to meat, some people think they have to give up the entire food group just to reduce their caloric intake. However, there are great low-calorie meats you can enjoy and still maintain a healthy weight.
A lot of people consider meat to be a key part of their diets. Because it plays such a big role in meal planning, meat can make or break your weight goals. By finding lean meats that are low in calories, you can feel satisfied and get the protein you need while maintaining a calorie deficit. Here are some meat options you can consider adding to your list.
Calories per 100-gram serving: 165
Chicken breast is a versatile and popular protein choice. It is very lean but versatile in that it can be used in a wide variety of dishes. One pack of chicken breast can be turned into chicken wraps, baked chicken, or even a salad making it one of the best low-calorie meats for meal prepping.
Calories per 100-gram serving: 114
For a different poultry option, try turkey breast. Just like chicken breast, turkey is low in calories and full of protein. You can get a whole turkey breast and slice or chop it yourself, or purchase high-quality pre-sliced turkey breast. Add it to a sandwich or wrap for a meal or eat a few slices alongside cheese and veggies for a light snack.
Calories per 100-gram serving: 82
You can also get low-calorie meat options from the sea, and cod fish is a mild-flavored white fish that is sure to please. It has omega-3 fatty acids that support your heart and you can spice up this fish however you like to go along with your favorite side items.
Calories per 100-gram serving: 136
Anyone looking for low-calorie meats should give rabbit a try. It is relatively low-calorie as rabbit is very low in fat, yet still rich and flavorful. More stores and butcher shops are starting to carry rabbit, so it's easy to buy and prepare at home.
Calories per 100-gram serving: 116
Another rustic meal choice is venison. Hunters and outdoorsmen have enjoyed deer meat for years, benefitting from the low-calorie counts and intense flavor. Venison also packs in a lot of nutrients, including iron, zinc, and vitamin B12.
Calories per 100-gram serving: 121
Some people think of chicken thighs as a fattier meat option, but they can actually be very good low-calorie meats. Make sure to remove the skin and trim off excess fat. Then bake or sauté the chicken thighs for an easy and healthy meal.
Calories per 100-gram serving: 120
Pork tenderloin is another low-calorie meat choice that is easy to enjoy. Pork is tender if cooked correctly and pairs well with fruits such as apples and pears. Roast your fruits and put them alongside your tenderloin for a fancy yet healthy meal.
Calories per 100-gram serving: 85
Going back to the seafood department, shrimp is a low-calorie meat option that is versatile and easy to make. You can find them fresh or frozen in the supermarket and prepare them in lots of different ways, including baked, grilled, or roasted. As a bonus, you get lots of vitamins and minerals including selenium and vitamin B12.
Calories per 100-gram serving: 96
Tilapia is another tasty seafood option when you're looking for meats for weight loss. It has less fat than many other types of fish making it great for a lean diet. It readily absorbs other flavors, so grab your spices and some lemon juice and sauté some tilapia filets.
To get the full benefit from meats for calorie deficit diets, there are some things you should keep in mind. First, avoid frying your protein, as oil and batter can greatly increase the calorie content. Next, try using low-calorie sauces and condiments. Lastly, pay attention to portion size. The American Cancer Society recommends about 3 or 4 ounces of meat per meal, so scale down your portions for effective weight loss.
Eating in a calorie deficit can be a challenge, it's easier when you have tasty low-calorie meats to add to your meals. For help planning the best meals for you, go to Prospre and start building the meal plan you need.
