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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November 23, 2023
When you make a meal plan, you should factor in nutrient density. This measurement accounts for the amount of essential nutrients found in each serving of food, from macronutrients such as protein and healthy fats to vitamins and minerals. Learn more about seven of the most nutrient dense meats to consider including in your meal plan.
The most nutritious meats contain more macronutrients, vitamins and minerals per serving than most other foods. It is important to note the difference between nutrient density per serving and nutrients per calorie.
Some low-calorie goods, such as non-starchy vegetables, have a lot of nutrients per calorie without providing enough calories to satisfy hunger. Each serving of the healthiest meats contains protein and fat for satiety along with other vital nutrients.
Lamb is one of the most nutrient dense meats. Whether you choose to eat lamb chops or a rack of lamb, this meat offers a good balance of healthy fats, protein, vitamins and minerals. A 3.5-ounce serving of lamb contains about 258 calories, 16.5 grams of fat and 25.6 grams of protein.
One of the unique advantages of lamb is that this meat provides conjugated linoleic acid. This healthy trans fat supports bone strength, heart health and immune function while also promoting fat loss. Lamb also has high levels of B vitamins and minerals including selenium, zinc, phosphorus, copper and iron.
Organ meat accounts for some of the most nutrient dense meats. Beef liver is known as "nature’s multivitamin," as a single serving exceeds the recommended daily value of many nutrients, including vitamin A and vitamin B12.
A 3.5-ounce serving of beef liver contains 133 calories, 3.6 grams of fat and over 20 grams of protein. Beef liver also stands out for containing the liver enzyme cytochrome P450 that supports liver health.
Kidney meat also ranks among the healthiest meats. A 3-ounce serving of beef kidney has 134 calories, 4 grams of fat, more than 23 grams of protein and supplies 882% of the recommended daily value of vitamin B12.
Beef kidney provides bioavailable heme iron, copper, selenium and zinc. While beef liver and kidney are some of the most nutrient dense meats, experts recommend eating organ meat in moderation to avoid ingesting too much vitamin A and iron.
Pork fat was the only food derived from red meat to be featured in a recent ranking of the 100 most nutritious foods. A 3-ounce serving of pork belly contains 435 calories, 44 grams of fat and 9 grams of protein.
Pork belly comes from the same part of a pig as bacon, but is not cured and does not contain nitrites. However, it does contain a very large amount of saturated fat. A combination of B vitamins, omega-3 fatty acids and minerals make pork belly one of the most nutritious meats to have on an occasional basis.
Poultry is sometimes referred to as white meat, and can be a nutritious low-fat alternative to red meat. A 3-ounce serving of roasted turkey breast contains 135 calories, just over 3 grams of fat and almost 25 grams of protein.
Turkey breast is one of the healthiest meats that you can eat on a regular basis. It is safe to have this lean protein multiple times a week, while you may want to limit your consumption of organ meats or pork belly to once a week.
Chicken is another lean protein from poultry. The average chicken leg weighs 2.5 ounces, which is slightly less than a 3-ounce serving, and provides 135 calories, 7.5 grams of fat and almost 17 grams of protein.
In the past, nutritionists recommended removing the skin from chicken as it contains some calories, and fat. Chicken skin also contains iron, calcium and potassium and contributes towards making chicken one of the most nutritious meats.
Beef steak is another one of the most nutritious meats, although the nutrition profile of steak varies based on the cut. For best results, stick to cuts with lower amounts of fat. A 3-ounce serving of lean top sirloin provides 181 calories, 10 grams of fat, and 23 grams of protein. Steak also contains B vitamins and minerals such as iron, niacin, selenium and zinc.
Another cut to consider is a New York strip steak. A 3.5-ounce serving of strip steak has 117 calories, 1.7 grams of fat and 23 grams of protein. Trimming off the strip of fat on the edge can further reduce your intake of calories and saturated fat.
A meal plan that includes healthy meats can provide all of the nutrients you need and help you feel energized and full. It is also important to include complex carbohydrates and fiber in your diet for optimal health. Use the Prospre app to make a meal plan that includes nutrient dense meats.
