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 11, 2023
Building muscle can be excellent for good health. Extra strength comes in handy for athletes, and people who work physical labor jobs, and looking fit is good for your self-esteem. Muscle also burns calories, even when you're not moving. Sufficient lean muscle mass is good for your health, and for most people building or maintaining muscle should be a priority.
Working out, and in particular resistive training, builds muscle but your body also needs the proper nutrients to grow. Protein is what is used to build muscles and getting enough of it in your diet is essential. The amount of protein in chicken and in other kinds of poultry is among the best of any meat. It's very lean, especially if you remove the skin. The cuts that have the highest amount of this essential nutrient should be a part of your diet.
Chicken is one of the most popular foods worldwide for its versatility and taste. It's also a favorite of the health-conscious primarily as it's a great source of poultry protein.
Serving: 3 ounces
Protein: 26 grams
Calories: 120
Fat: 2 grams
Chicken breasts should be a part of the meal plan for anyone who is looking to add protein to their diet. They have excellent protein content, no sugars or starch, (thus, no carbs), and are low in fat. Removing the skin reduces the fat content.
Serving: 4 ounces
Protein: 16.9 grams
Calories: 135
Fat: 7.5 grams
Chicken thighs have significantly less and more fat than chicken breasts but they also have no sugars or carbs. Many people prefer the dark meat of the thigh because it's juicy and has more flavor. Thighs are a healthy source of protein.
Serving: 4 ounces
Protein: 18.2 grams
Calories: 146
Fat: 8.2 grams
Many people love drumsticks. They taste great and come with their own handle. A chicken leg has more protein than the thigh and a little more fat. It also has 0.1 grams of sugar, which is negligible.
Serving: 3 ounces
Protein: 20.2 grams
Calories: 216
Fat: 14.4 grams
Chicken wings are loaded with protein but do contain a fair amount of fat. Buffalo wings are a popular bar food and snack for watching sports. Just be mindful of the sauce and blue cheese as they are often high in fat and sodium.
Overall, the amount of protein in chicken makes it an ideal meat to eat regularly.
Turkey is the traditional main component of Thanksgiving and other holiday dinners. You can also buy parts to cook for a regular meal, and deli turkey makes a tasty sandwich. Turkey protein is a good addition to a healthy diet.
Serving: 3 ounces
Protein: 24.7 grams
Calories: 135
Fat: 3.26 grams
Skinless, roasted turkey breast is one of the best sources of protein you can eat. It can be used in a variety of dishes and sliced turkey deli meat also contains the same nutrition. Adding glazes such as honey increases sugar and calories so be careful.
Serving: 3 ounces
Protein: 23.6 grams
Calories: 140
Fat: 5.1 grams
Turkey thighs are dark meat and are tender and juicy. In addition to their flavor, they are one of the most protein-rich meats there is. They also contain a bit more fat and a few more calories than the breast but not enough to have a negative impact.
Serving: 3 ounces
Protein: 23.7 grams
Calories: 177
Fat: 8.4 grams
A turkey leg is a huge piece of meat, almost like a weapon. You might be tempted to bring out your inner Henry VIII and grab a drumstick and chow down. That is a lot of meat and you would be better served to cut yourself the recommended serving size. You will be rewarded with flavor and plenty of protein. There is more fat in the leg than in the other cuts, which is another reason to be mindful of how much of it you eat.
Serving: 4 ounces
Protein: 31.2 grams
Calories: 234
Fat: 11.2 grams
Turkey wings are not as popular as their chicken equivalent but a single serving contains more protein than the other cuts. That serving is also significantly higher in calories and fat so you may want to avoid going back for seconds. Nevertheless, the wing of a turkey is a good source of protein.
Serving 4 ounces
Protein: 22 grams
Calories: 166
Fat; 9 grams
Ground turkey is a popular substitute for burgers and dishes that use ground beef such as meatloaf and tacos. It has less fat than beef but contains plenty of protein. It's a versatile cut too.
The protein in chicken and turkey makes them good choices for meat in meals. Meal planning can be helpful in eating well and maintaining good health. Try out our meal planning app to get custom meal plans for your nutrition goals.
