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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September 18, 2023
Protein is important for many reasons, and muscle building is one of them. Whether you are looking to gain muscle in the gym, or you just want to tone up, adding more red meat gives you a break from boring white chicken, and it provides your body with important nutrients. In general, low-fat red meats have more protein, so search for those with less fat marbling and ask your butcher to trim off any extra fat.
Serving size: 3 ounces
Protein: 24 grams
Calories: 162
Fat: 6 grams
Flank steak comes from the abdominal muscles of a cow, which means it is extremely lean. It also is flavorful and can be used in many ways. Marinate it, grill it, and slice it for tacos or fajitas. It also tastes great served with a chimichurri sauce. However, beware that flank steaks can get very tough if not prepared properly. The key to cooking it is to use high heat to sear while not overcooking it and to cut it across the grain.
Serving size: 3 ounces
Protein: 26 grams
Calories: 179
Fat: 7 grams
When it comes to low-fat red meats, the beef tenderloin is at the top of many people's lists. Also known as a filet, this is a high-quality cut of steak that is usually best grilled to a medium rare or medium temperature. Season it and grill it, or make a delicious sauce such as peppercorn or red demi-glace. It’s also typically used in classic dishes like steak au poivre and beef Wellington. As opposed to flank steak, tenderloin, as the name implies, is extremely tender and forgiving of the cooking method. However, it is also the most expensive cut of beef there is, which makes it unsuitable for anything other than a special occasion.
Serving size: 3 ounces
Protein: 26 grams
Calories: 156
Fat: 8 grams
One of the most popular high protein steaks is the sirloin. It is also a more economical choice than some cuts of low-fat red meats, such as the tenderloin. Sirloin is a pretty versatile cut of beef, and can be used in a wide variety of dishes. On its own, it works great as a steak. As with all steaks, let the cooked sirloin rest for about five minutes before cutting into it, so it retains its juices.
Serving size: 3 ounces
Protein: 25 grams
Calories: 162
Fat: 4.5 grams
As a powerful superfood, beef liver should be incorporated every once in a while into your diet. It differs from the other lean red meats, as it is an organ and not a muscle. Although some people may shudder at the thought of eating liver, it is extremely nutrient-dense and tastes great with the right preparation. Along with being high in protein and low in fat, liver provides more nutrients than just about any other food. To serve, dredge it in a little flour and saute it, being careful not to overcook. Serve it alongside caramelized onions and a simple gravy for a classic liver and onions.
Serving size: 3 ounces
Protein: 25 grams
Calories: 136
Fat: 4 grams
The top round roast comes from the hindquarters of the cow, and it is flavorful and tender. It is one of the low-fat red meats that is best cooked low and slow. Roast it in the oven with veggies such as onions, carrots, and potatoes. It is also a good cut to use in stews, and using the crock pot or instant pot is a good method.
Serving size: 3 ounces
Protein: 24 grams
Calories: 121
Fat: 2 grams
Bison is a great alternative to beef, and you can find it in ground, steak, or roast form. Because it contains about 1/3 of the total fat of beef, it is a good choice when looking to cut out fat. Bison is great in burgers, although a grilled bison steak is also delicious. Substitute it for ground beef in any of your recipes. Just keep in mind not to overcook it because of its low fat content.
Serving size: 3 ounces
Protein: 25 grams
Calories: 159
Fat: 7 grams
Another alternative to beef is venison, or deer meat. Like bison, it is considered one of the best low-fat red meats. The taste of venison tends to be more gamey, and it is also a tougher cut of meat. Marinate it before putting it on the grill to help tenderize it, and it can also be substituted for ground beef in various recipes.
Serving size: 3 ounces
Protein: 21 grams
Calories: 116
Fat: 4 grams
Ground beef is extremely popular as well as affordable. However, it comes in various fat contents. When aiming for lean red meats, look for ground beef that is 95% lean. Extra-lean beef is versatile and can be the main event, such as in a simple burger or tacos, or the base for chili, soup, or casseroles. However, like with all leaner meats, it can get quite dry if overcooked, so be careful to cook it correctly.
If you have stayed away from red meat due to fears of high cholesterol or saturated fat content, it is time to add it back into your diet. There are many cuts of lean meats that add flavor and versatility to your table. Although you do not want to have it all the time, incorporating it into some of your dishes will help you build muscle; plus, it is high in many nutrients. To put your meal planning on autopilot, check out our app and get custom meal plans for your nutrition goals.
