Top 30 Protein packed meats
- Roasted Chicken Leg
62g (124% DV) in 1 leg, with skin
- Pork Chops (with Fat)
54.7g (109% DV) in 1 chop
- Lean Chicken Breast (cooked)
54.5g (109% DV) in 6oz breast
- Fat Free Ground Turkey
53.9g (108% DV) in 6 oz
- Pork Chops (lean)
52.7g (105% DV) in 6oz chop
- Roasted Turkey Breast
51.2g (102% DV) in 6 oz
- Skirt Steak
48.7g (97% DV) in 6oz steak
- Roasted Boneless Skinless Chicken Leg
48.2g (96% DV) in 1 leg
- Chuck Steak (mock Tender)
47g (94% DV) in 1 steak
- Roasted Chicken Breast
43.4g (87% DV) in 1 cup, chopped or diced
- Roast Goose
41.4g (83% DV) in 1 unit
- Lean Roasted Ham
39.7g (79% DV) in 1 cup, diced
- Ribeye Steak (filet)
37.9g (76% DV) in 1 fillet
- Roasted Ham
36.2g (72% DV) in 1 cup, diced
- Roast Duck
32.9g (66% DV) in 1 cup, chopped or diced
- Roasted Chicken Thigh
31.9g (64% DV) in 1 thigh with skin
- Low Fat Cured Ham
31.7g (63% DV) in 1 cup
- Country-style Roasted Pork Ribs
30g (60% DV) in 1 rack
- Lean Cured Ham
29.3g (59% DV) in 1 cup
- Cured Ham
28.7g (57% DV) in 1 cup
- Roasted Boneless Skinless Thigh Meat
28.7g (57% DV) in 1 thigh without skin
- Braised Cube Steak
28.5g (57% DV) in 3 oz
- Beef Chuck Pot Roast
28.4g (57% DV) in 3 oz
- Braised Beef Or Chuck Stew
27.5g (55% DV) in 3 oz
- Grilled Beef Tenderloin Steak
26.1g (52% DV) in 3 oz
- London Broil
26.1g (52% DV) in 3 oz
- Roasted Turkey Light Meat
25.6g (51% DV) in 1 serving
- Roasted Turkey Drumstick
25.6g (51% DV) in 3 oz
- Grilled Top Round Steak
25.6g (51% DV) in 3 oz
- Broiled Pork Tenderloin
25.4g (51% DV) in 3 oz
Growing up in South Africa eating meat was an absolute must, as every weekend there was a Braai ( BBQ ) at either the motocross track or a friends house. I grew up to love meat from a young age and let’s face it who doesn’t like a good steak?! For me, my steak has to be done medium rare and anything more is just crucified and ruined.
Protein is made up of amino acids. Amino acids are the building blocks of your muscles and body. Without them, it would be impossible to build, repair or even maintain muscle tissue. Amino Acids are made up of carbon, hydrogen, oxygen, and nitrogen. If you need to boost your protein, meat is a great place to start.
It doesn’t matter whether you’re trying to get jacked, shredded or just eat a little healthier you can definitely benefit from more protein in your daily diet. This powerful nutrient is critical for muscle growth and recovery, but it also helps keep you full and takes the most energy to digest of all the macronutrients, making it great for fat loss!
There are many foods and protein supplements out there but to me, meat is the best tasting. Sadly though, not all meats are created equal. If you’re looking to get the most protein per bite, you need to add these three types of meat to your grocery list today!
Lean Chicken Breast
109% DV (54.5g) protein in a 6oz breast
Calories: 267 | Weight: 170g (6oz)
There’s a reason chicken is a classic bodybuilding staple food. It’s packed in protein and low in fat—assuming you remove the skin, of course. Even better, it’s cousin, turkey, packs the same protein per pound, so if you’re looking to change up the taste, you can switch between these phenomenal cuts of poultry.
Lean Pork Chops
105% DV (52.7g) protein in a 6oz chop
Calories: 332 | Weight: 170g (6oz)
The part you want to look for when seeking out a lean cut of protein is “loin.” The word “loin” is synonymous with “lean.” And in the case of pork tenderloin, “loin” is also akin to delicious! You won’t find a leaner meat with this much protein per bite.
97% DV (48.7g) protein per 6oz steak
Calories: 456 | Weight: 170g (6oz)
As an avid lover of braaing steak, I have 4 main types that I would switch between too and or choose when eating out at a restaurant.
Other names: Filet mignon, Châteaubriand, fillet, filet ( most expensive )
Short loin and sirloin are found under the ribs. A whole tenderloin starts out wide and then tapers at the other end (the “tail”). Filet mignon is from the smaller end; Châteaubriand the thicker end.
Other names: Strip, Manhattan, Kansas City strip, top sirloin, top loin, contre-filet is found Short loin behind the ribs
Other names: Entrecôte, Delmonico, Scotch fillet, is found in the Upper ribcage, ribs #6-12. Ribeyes are basically a prime rib or standing rib roast cut down into individual steaks
Other names: Porterhouse and is found A cross section of the unfilleted short loin
Here is a protein packed recipe taken from my 12 Week Training Guide
Spicy Beef with Mixed Peppers
1 tablespoon soy sauce
1 teaspoon cornstarch
1/3 cup plus 2 tablespoons cold water
1 1/2 pound beef loin sirloin steak, cut into 3- by 1/4- by 1/4-inch strips
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup olive oil or vegetable oil
4 bell peppers in assorted colours, cut into 1/4-inch-thick strips
1 large onion, halved lengthwise and cut crosswise into 1/4-inch-thick slices
3 garlic cloves, sliced
1 teaspoon of chilli flakes
Accompaniment: cooked Jasmine rice
Stir together soy sauce, cornstarch, and 1/3 cup water in a cup.
Pat steak dry and sprinkle with salt and pepper. Heat 2 tablespoons oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Stir-fry half of steak until browned but still pink inside, about 4 minutes. Transfer to a bowl with a slotted spoon and repeat with remaining steak, adding 1 tablespoon oil to skillet.
Add remaining tablespoon oil to skillet and stir-fry bell peppers, onion, and garlic, until onion is golden, 6 to 7 minutes. Stir in remaining 2 tablespoons water and cook, covered, 3 minutes. Return steak to skillet, then stir in cornstarch mixture. Add 1 teaspoon of chilli flakes. Bring to a boil and cook, stirring, 2 minutes.
Calories Per Serving: 544
Fat 38 g
Protein 36 g
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