When it comes to losing weight, a balanced diet is essential; meats can be a great source of protein and nutrients.
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However, not all meats are created equal, and some may hinder your weight loss goals. As a registered dietitian, I have compiled a list of the top 20 best meats for losing weight and meat choices you should avoid.
Read on to discover what meats you should add to your diet and which are best left off your plate.
Is Meat Healthy?
To be considered healthy, meat should have low saturated fat and sodium levels. Additionally, it’s important to prepare it through baking, broiling, or roasting vs deep fried. Lean meats like skinless chicken breast, tilapia, and shrimp are “healthy meats.”
Other healthy meats besides lean meats are salmon, grass-fed beef, and sardines. Even though they contain dietary fat and protein, they are beneficial because they contain essential fatty acids, also known as healthy fats, such as Omega-3s.
What Are The Best Lean Meats For Weight Loss?
If you’re trying to lose weight, it’s best to choose meats that are low in saturated fat, calories, and sodium. To maximize your weight loss efforts, opt for baked, broiled, slow-cooked, or grilled meats instead of fried or battered options. Check out the Macro Food List for more ideas!
Pork & Poultry
| Protein | Serving Size | Cal | Fat | Pro | Carb |
|---|---|---|---|---|---|
| Pork chops | 4oz/113g | 143 | 4g | 25g | 0g |
| Pork loin roast | 4oz/113g | 136 | 3g | 26g | 0g |
| Pork tenderloin | 4oz/113g | 123 | 3g | 24g | 0g |
| Turkey bacon | 1oz/28g | 35 | 2g | 6g | 0g |
| Turkey breast | 4oz/113g | 135 | 2g | 27g | 0g |
| Ground turkey (90% lean) | 4oz/113g | 170 | 9g | 21g | 0g |
| Ground chicken (90% lean) | 4oz/113g | 129 | 5g | 25g | 0g |
| Chicken breast | 4oz/113g | 135 | 3g | 25g | 0g |
Beef
| Protein | Serving Size | Cal | Fat | Pro | Carb |
|---|---|---|---|---|---|
| Ground beef (95% lean) | 4oz/113g | 155 | 6g | 24g | 0g |
| Ground beef (93% lean) | 4oz/113g | 172 | 8g | 24g | 0g |
| Ground beef (90% lean) | 4oz/113g | 199 | 11g | 23g | 0g |
| Eye of round roast | 4oz/113g | 145 | 4g | 26g | 0g |
| Sirloin tip | 4oz/113g | 174 | 8g | 24g | 0g |
| Top round roast | 4oz/113g | 145 | 4g | 27g | 0g |
| Bottom round roast | 4oz/113g | 147 | 6g | 24g | 0g |
| Top sirloin steak | 4oz/113g | 149 | 5g | 26g | 0g |
| Beef liver | 4oz/113g | 150 | 5g | 23g | 0g |
Seafood
| Protein | Serving Size | Cal | Fat | Pro | Carb |
|---|---|---|---|---|---|
| Cod | 4oz/114g | 94 | >1g | 20g | 0g |
| Tilapia | 4oz/116g | 111 | 2g | 23g | 0g |
| Tuna | 3oz/85g | 73 | >1g | 17g | 0g |
| Halibut | 4oz/114g | 104 | 2g | 21g | 0g |
| Red snapper | 4oz/114g | 114 | 1.5g | 23g | 0g |
| Flounder | 4oz/114g | 80 | 2g | 14g | 0g |
| Shrimp | 4oz/114g | 97 | >1g | 23g | 0g |
| Crab | 4oz/114g | 96 | >1g | 21g | 0g |
| Mahi-mahi | 4oz/114g | 97 | >1g | 21g | 0g |
What are the health benefits of lean meats.
The primary benefit from consuming lean meat is that it provides you with a high quality source of protein. Additionally, lean proteins are high in essential vitamins and minerals such as iron, zinc, and B vitamins that help keep your body functioning optimally.
What meats should be avoid durning weight loss?
Processed Meats: Processed meats such as hot dogs, sausage, and lunch meat are high in sodium and fat, making them an unhealthy choice and can sabotage weight loss goals.
Fried Chicken: Fried chicken is high in calories and saturated fat, which negates any nutritional value that protein provides. Fried foods are not suitable for weight loss.
Fatty Cuts of Beef and Pork: These cuts contain more calories and saturated fat and should be limited or avoided.
Final Thoughts
To lose weight, it is best to choose lean meats. Chicken, turkey and fish all provide a great source of protein while also being low in fat, calories and sodium.
Noah earned his degree in Human Nutrition – Dietitics through Metropolitan State University in 2015, he completed his dietetic internship in 2016 and obtained the registered dietitian nutritionist (RDN) credential in 2017.
Throughout his career in nutrition, Noah has coached hundreds of clients in a range of industries to lose weight, build muscle and live healthier lives.
Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah aims to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.
