3 Protein Packed Meats You Need to Eat

Top 30 Protein packed meats

  1. Roasted Chicken Leg
    62g (124% DV) in 1 leg, with skin 
  2. Pork Chops (with Fat)
    54.7g (109% DV) in 1 chop
  3. Lean Chicken Breast (cooked)
    54.5g (109% DV) in 6oz breast
  4. Fat Free Ground Turkey
    53.9g (108% DV) in 6 oz
  5. Pork Chops (lean)
    52.7g (105% DV) in 6oz chop
  6. Roasted Turkey Breast
    51.2g (102% DV) in 6 oz
  7. Skirt Steak
    48.7g (97% DV) in 6oz steak
  8. Roasted Boneless Skinless Chicken Leg
    48.2g (96% DV) in 1 leg 
  9. Chuck Steak (mock Tender)
    47g (94% DV) in 1 steak
  10. Roasted Chicken Breast
    43.4g (87% DV) in 1 cup, chopped or diced
  11. Roast Goose
    41.4g (83% DV) in 1 unit 
  12. Lean Roasted Ham
    39.7g (79% DV) in 1 cup, diced
  13. Ribeye Steak (filet)
    37.9g (76% DV) in 1 fillet
  14. Roasted Ham
    36.2g (72% DV) in 1 cup, diced
  15. Roast Duck
    32.9g (66% DV) in 1 cup, chopped or diced
  16. Roasted Chicken Thigh
    31.9g (64% DV) in 1 thigh with skin
  17. Low Fat Cured Ham
    31.7g (63% DV) in 1 cup
  18. Country-style Roasted Pork Ribs
    30g (60% DV) in 1 rack
  19. Lean Cured Ham
    29.3g (59% DV) in 1 cup
  20. Cured Ham
    28.7g (57% DV) in 1 cup
  21. Roasted Boneless Skinless Thigh Meat
    28.7g (57% DV) in 1 thigh without skin
  22. Braised Cube Steak
    28.5g (57% DV) in 3 oz
  23. Beef Chuck Pot Roast
    28.4g (57% DV) in 3 oz
  24. Braised Beef Or Chuck Stew
    27.5g (55% DV) in 3 oz
  25. Grilled Beef Tenderloin Steak
    26.1g (52% DV) in 3 oz
  26. London Broil
    26.1g (52% DV) in 3 oz
  27. Roasted Turkey Light Meat
    25.6g (51% DV) in 1 serving
  28. Roasted Turkey Drumstick
    25.6g (51% DV) in 3 oz
  29. Grilled Top Round Steak
    25.6g (51% DV) in 3 oz
  30. 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.

Beef Steak
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.

1. Tenderloin
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.

2. Sirloin
Other names: Strip, Manhattan, Kansas City strip, top sirloin, top loin, contre-filet is found Short loin behind the ribs

3. Ribeye
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

4. T-Bone
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.

Nutritional Information
Calories Per Serving: 544
Carbohydrates12 g
Fat 38 g
Protein 36 g

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