30+ High Protein Meats that Aren’t Just Chicken!
I used to think eating healthy just meant choking down dry, boring meals. Seriously, I thought that was the price we had to pay to stay fit. But turns out, you only need a better lineup.
Whether you’re hunting for the absolute best high protein meats, or you just need some low-calorie options that actually taste good, I’ve got you covered in this article.
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TABLE OF CONTENTS
Curated Lists: High Protein Meats by Benefit
Fat Loss / Cutting (Highest protein-to-calorie ratio)
- Chicken Breasts: Basically pure protein and behaves like a blank canvas for seasoning.
- Canned Tuna or Chicken Breast: Incredibly lean, cheap, and fills you up instantly without adding sneaky fats.
- Shrimp: You can eat a massive volume of shrimp for barely any calories.
- Cod (or Tilapia): Incredibly low-calorie and digests quickly. A staple for anyone leaning down.
Bulking / Muscle Growth (Calorie-dense & nutrient-rich)
- Beef – Ribeye (or T-Bone): Loaded with the healthy fats and calories needed to support heavy lifting and muscle recovery.
- Salmon: Packed with Omega-3 fatty acids to help reduce joint inflammation from intense workouts.
- Chicken Thighs: Way juicier than breasts, making it somewhat easier to hit a high daily caloric goal.
Looking for Variety
- Venison (Deer Meat): Incredibly lean, earthy, and feels like a luxury game-meat treat compared to standard grocery beef.
- Rabbit Meats: A fantastic, highly underrated alternative that is surprisingly lean and has a delicate, unique flavor profile.
- Pork – Tenderloin: Just as lean as chicken breast but behaves completely differently. Absorbs sweet and savory marinades beautifully.
On the Go (No cooking required)
- Jerky (Beef or Turkey Jerky): The ultimate pocket-sized protein. It’s shelf-stable and ready to eat whenever, wherever.
- Deli Meats – Smoked Turkey (or Roast Beef): Perfect for rolling up into quick snacks straight out of the fridge when you have zero time.
- Scallop (or Mussels):While they require quick heat, they cook in literally 2-3 minutes flat in a pan, making them the fastest “gourmet” protein on the list.
Muscle Retention (Easy to digest & heart-healthy)
- Turkey Breasts: A very gentle, highly digestible lean protein. Incredibly easy to incorporate into family dinners.
- Mackerel: Rich in essential fatty acids that protect heart health and combat the muscle-wasting effects of aging.
- Pork – Center-cut Chops: A traditional, comforting dinner staple. It provides excellent high-quality protein without being overly heavy.
Lean High Protein Meats
(White Meats & Poultry)
TURKEY
Breasts
Why It’s A Winner:
I love chicken, but turkey breast is honestly that girl. It’s super lean and literally packed with protein. Perfect for throwing into your weekday wraps or when you’re doing that massive Sunday meal prep.
Protein Score:
You’re getting about 25-29 grams of protein for every 100 grams. Pretty solid, right?
Characteristic:
The meat is super tender and dense, but in a good way. It’s got a really mild, clean taste, so it pairs beautifully when you throw in some fresh sage or rosemary.
Pro-Tip:
Do not skip this: let it sit under some foil for at least ten minutes before you even touch it with a knife. If you cut it too fast, all those good juices will just run right off the board, and nobody wants dry turkey.
Ground
TURKEY
Why It’s A Winner:
This is my absolute lifesaver when I stumble into the house after work completely wiped out and need to eat right now. I always keep some on hand for quick weeknight taco bowls or lazy stir-fries when the thought of chopping up actual chicken breasts makes me want to cry. Honestly, one time I accidentally dumped a massive spoonful of chili flakes into a turkey scramble. My nose was running for an hour, but hey, it still hit my macros!
Protein Score:
About 27g of protein per 100g if you grab the lean mix. .
Characteristic:
It’s super soft and crumbly, and it cooks up in literally seconds. Just watch out because it can get a little dry. It really absorbs sauces like a sponge since it doesn’t have a ton of its own fat.
Pro-Tip:
Throw in a splash of soy sauce or a spoonful of tomato paste while you’re browning it. It gives it this deep, savory umami punch that totally wakes it up.
RABBIT
Meats
Why It’s A Winner:
You have got to try rabbit if you haven’t yet. It’s seriously such a hidden gem for clean eating. It’s basically pure, lean muscle, so you get this massive hit of protein without dealing with any of that extra heavy fat. Honestly, it feels like a total fancy-casual gourmet hack for your plate.
Protein Score:
Around 28g of protein per 30g serving. I know, right? It’s practically a cheat code for your macros.
Characteristic:
The texture is super fine. Think chicken, but just a little bit denser and richer. When you braise it low and slow in a really good, comforting broth? Oh my gosh, it gets so incredibly tender.
Pro-Tip:
Just a heads up though, because it’s so lean, it will dry out if you even look at it wrong. Keep it low and slow. My favorite trick is just subbing it into a cozy chicken stew recipe.
CHICKEN
Breasts
Why It’s A Winner:
Literally the highest protein-to-calorie ratio you can get, so you’re getting pure fuel without any extra fluff. Honestly, back in college, I used to meal prep this stuff until it tasted like straight cardboard. Thank God, I finally learned how to use a good marinade!
Protein Score:
We’re talking 31g of high protein meat power per 100g. It’s pretty much the holy grail if you’re trying to lean out.
Characteristic:
Super lean and dense. It will turn into shoe leather in a heartbeat if you overcook it. But get it right? It’s so tender and just soaks up whatever flavor you throw at it.
Pro-Tip:
Do yourself a favor and pound it to an even thickness before it hits the pan. Otherwise, the edges get totally ruined while the middle is still trying to cook.
CHICKEN
Thighs
Why It’s A Winner:
This is where the actual flavor lives. I love chicken thighs because they’re so forgiving. They’ve got just enough of that good dark meat fat that even if you get distracted texting me and overcook them by five minutes, they still taste incredible.
Protein Score:
You’re looking at about 26g of protein per 100g. I know, it’s a tiny bit less than breast meat. But honestly, the flavor payoff? Totally worth the trade-off.
Characteristic:
So juicy and rich. They stay perfectly moist even when you blast them with high heat, and you get that gorgeous, crispy exterior when you sear them up in a skillet.
Pro-Tip:
Do yourself a favor and buy them bone-in and skin-on. They are so much cheaper that way. You can just prep them yourself at the kitchen counter and save those extra bucks for our next coffee date.
CHICKEN
Drumsticks
Why It’s A Winner:
Okay, tell me why eating a drumstick makes me feel like a total badass? Like, full-on caveman vibes, I love it. Plus, they are so cheap. Whenever I’m trying to hit my macros but my bank account is screaming, these save my life. I actually made a massive tray of them for game day last fall, and I swear everyone completely ignored that fancy spinach dip I spent an hour on just to fight over the last leg.
Protein Score:
Around 19-24g of protein per 100g.
Characteristic:
It’s that good dark meat. Super juicy, lots of rich flavor, and it never dries out on you because all that goodness just melts right into the meat while it cooks.
Pro-Tip:
Do not just throw them flat on a baking sheet! Pop them on a wire cooling rack over the tray instead. The heat gets underneath them, and that’s the secret to getting that crazy-good crispy skin without using a bunch of oil.
Lean Read Meats
These cuts are dense in protein and packed with Heme iron and Zinc, but without the heavy fat content of “luxury” steaks.
BEEF
Eye of the Round
Why It’s A Winner:
This is your best friend if you’re trying to save some cash but still want to crush your high protein meat goal. My uncle used to roast this up every Sunday. Let me tell you, if you slice it super thin, it makes the absolute best homemade roast beef sandwiches you will ever put in your mouth.
Protein Score:
An impressive 27g of protein per 3-ounce serving.
Characteristic:
Just a heads up, this cut is super dense. There’s almost zero marbling, so it can get pretty tough and chewy if you don’t treat it right.
Pro-Tip:
Do yourself a favor and marinate it for at least 24 hours. Use something acidic like lemon juice or soy sauce to break down those tough fibers before you cook it. It makes all the difference, trust me.
BEEF
Top Sirloin
Why It’s A Winner:
This is what I go with when I’m craving a good steak but my bank account is telling me no. It’s super lean, so we don’t have to feel guilty about it, but it still hits the spot. Honestly, it’s the perfect weeknight dinner after a crazy day.
Protein Score:
Roughly 26g of protein per 3 ounces.
Characteristic:
It has that really rich, classic beef flavor we love. Plus, it gets this amazing crust when you throw it in a screaming hot cast-iron skillet.
Pro-Tip:
Seriously, do not overcook it. Pull it off the stove right before it hits medium-rare, and let it just sit there for ten minutes. Trust me, it keeps all the juices in.
BEEF
Flank Steak
Why It’s A Winner:
I love throwing this on the grill. It sucks up marinades so well, plus it cooks up super fast. Seriously perfect if you have people coming over for fajitas.
Protein Score:
Sits right around 24g of protein per 3-ounce serving. Not bad at all, right?
Characteristic:
It’s got that real coarse texture to it. So it’s a little chewy, but honestly, it stays so juicy.
Pro-Tip:
Seriously, do not overcook it. Pull it off the stove right before it hits medium-rare, and let it just sit there for ten minutes. Trust me, it keeps all the juices in.
BEEF
London Broil
Why It’s A Winner:
The first time I tried making this back in college, I basically cooked it into a leather boot. I had zero clue what I was doing! But honestly, once you get the trick down, it’s such a savior for meal prepping high protein meats. Plus, it won’t break the bank, which we love.
Protein Score:
It packs about 27g of protein in just a little 3-ounce serving.
Characteristic:
It’s super lean and thick, so it stays pretty firm. But it drinks up marinades like an absolute sponge.
Pro-Tip:
Just flash-broil it on high heat for a few minutes each side. Then make sure you slice it on a dramatic diagonal. That’s the secret to keeping it tender.
PORK
Tenderloin
Why It’s A Winner:
If you think pork is always greasy, you’re missing out on the tenderloin. It’s seriously just as lean as chicken breast but actually has flavor. Honestly, it takes me right back to family cookouts. My uncle used to throw these on the grill during Sunday football, and I swear, they’d vanish before anyone even sat down.
Protein Score:
Roughly 22g of protein per 3-ounce serving.
Characteristic:
It’s super lean and tender, but you gotta watch it. Keep your eye on the clock because if you overcook it by even two minutes, it turns straight into a hockey puck. Get it right, though, and it literally melts in your mouth.
Pro-Tip:
Do yourself a favor and sear the outside in a screaming hot skillet before it goes in the oven. It locks in all those good juices so it stays nice and juicy.
PORK
Center-cut Chops
Why It’s A Winner:
Your weeknight lifesavers when you want something hearty but don’t want to spend an hour at the stove. They cook up so fast, and honestly, they don’t break the bank like beef does lately. My bank account is literally singing.
Protein Score:
A solid 24g per 3-ounce serving.
Characteristic:
They’re super thick and hearty, but the flavor is pretty mild. It’s basically a blank canvas, so whatever seasoning or wild berry glaze you throw on, it just drinks it right up.
Pro-Tip:
Seriously, get the ones with the bone still in. It keeps everything so much juicier so you don’t end up chewing on cardboard.
VENISON
(Deer Meat)
Why It’s A Winner:
The wild card for anyone serious about high protein meats. It’s so lean and just loaded with iron. Plus, that deep, wild flavor is unmatched. It makes me feel so connected to the land every time we have it. I remember when my cousin brought some fresh deer meat back from his hunt last fall. We threw it on the grill right away, and seriously, regular store-bought beef just hasn’t hit the same since.
Protein Score:
You get about 26g of protein in just a little three-ounce serving. Pretty wild, right?
Characteristic:
It’s super fine-textured and barely has any fat, so you get this beautiful, rich earthiness without that heavy, greasy feeling after.
Pro-Tip:
Since there’s almost no fat, it can dry out fast. Toss a little butter or olive oil in the pan to keep it nice and tender.
Rich Read Meats
Sometimes you just need that rich flavor, right? These cuts have a bit more fat and marbling, but honestly, they keep you full for hours and taste amazing. The protein-to-calorie ratio is a little lower, but the flavor completely makes up for it.
BEEF
Ribeye
Why It’s A Winner:
If we’re talking about a real treat-yourself meal, this is the one. It can get a little pricey if you aren’t harvesting it yourself or getting some from family, but honestly, for a cozy weekend dinner? Nothing beats it. It’s just pure comfort food.
Protein Score:
About 22g of protein per 3-ounce serving.
Characteristic:
It’s got that beautiful marbling through it, so when it cooks, all that goodness just melts. It comes out so tender, juicy, and rich.
Pro-Tip:
Seriously, don’t overcomplicate it. Just use some coarse salt and black pepper. When the meat is this good, you don’t want any fancy sauces masking that natural flavor.
BEEF
T-Bone
Why It’s A Winner:
Can’t decide between a strip steak and a tender filet? This is your answer. You get both on one plate, split right down that big bone. Remind me to tell you about this wild 12-hour road trip I took through Texas. I stopped at this tiny diner, exhausted, and ordered a massive T-bone. I swear, it felt like I won a whole medal just for surviving the drive.
Protein Score:
Around 23g per 3-ounce serving.
Characteristic:
It’s honestly the best of both worlds. One side gives you that rich, beefy chew, and the other side is just pure, buttery goodness that melts in your mouth.
Pro-Tip:
When you drop it in the skillet, make sure the filet side is angled a bit away from the super high heat. It cooks way faster than the strip side, and we are not ruining good meat today!
Rack of
LAMB
Why It’s A Winner:
Girl, if you want to feel like absolute royalty on a random Tuesday, this is the move. It is hands down the prettiest thing in the meat aisle. The flavor is so rich and distinct, and it’s packed with high protein meat fuel. Honestly, it’s so good you’ll completely forget you’re even trying to be healthy.
Protein Score:
Roughly 20g of protein per 3 oz serving. Plenty of fuel to keep those muscles happy.
Characteristic:
It is so ridiculously tender. It has this little layer of fat on top that gets all crispy when you sear it, which keeps the inside super juicy. Literally melts in your mouth.
Pro-Tip:
Don’t do too much. Just rub it down with some garlic, fresh rosemary, and big salt, then throw it in a hot oven. And please, let it sit for a minute before you cut it up! If you rush it, all that good juice just runs out all over the board.
LAMB
Shank
Why It’s A Winner:
I used to walk right past these at the store because they looked like so much work, but girl, I was so wrong. If you’re looking for high protein meats that actually feel like comfort food, this is it. You just have to give it some time to do its thing.
Protein Score:
It packs about 26g of protein in just a small 3-ounce serving. Plus, it’s full of collagen, which is amazing for your skin and joints.
Characteristic:
It looks super tough and lean at first. But after it simmers for a few hours? Forget about it. It gets so tender it literally falls apart when you touch it with a spoon.
Pro-Tip:
Braise them with some red wine, good stock, and a little tomato paste. Oh, and definitely make it the night before. The flavors lock in way better if it sits in the fridge overnight. Trust me on this.
Leg of
LAMB
Why It’s A Winner:
You’d need this when the whole family is coming over or you’re hosting for the big game. It’s huge, it feeds an army, and honestly? It’s way leaner than people think. You get all that heavy-hitting protein without feeling like you need a nap right after.
Protein Score:
Seriously, it packs 25 grams of protein in just a little three-ounce piece.
Characteristic:
It’s super hearty and has this rich, deep flavor that totally loves garlic. Like, dump the whole clove in. Throw some lemon and wild oregano on there, and it just sings.
Pro-Tip:
Do yourself a favor and buy the boneless one. Butterfly it out flat and throw it straight on the charcoal grill. It cooks so much faster than heating up the whole oven, and those little charred crispy edges? Oh my god. Everyone will be fighting over them, trust me.
PORK
Belly
Why It’s A Winner:
I know what you might be thinking, but hear me out. My friend actually swore by this when he was trying to bulk up for his basketball league. If you’re struggling to hit your goals, the mix of solid protein and serious calories is honestly unmatched. It works.
Protein Score:
About 10g of protein per 3 oz, but with a ton of extra energy to keep you going.
Characteristic:
It’s got those beautiful, thick layers of rich fat and savory meat. When you cook it right, the outside gets unbelievably crispy while the inside just melts in your mouth.
Pro-Tip:
Take a sharp knife and score the skin, then splash some boiling water right over it before it hits the heat. It tightens everything up and gets rid of the extra moisture. That’s the real secret to getting that perfect, crispy crunch.
PORK
Shoulder (Boston Butt)
Why It’s A Winner:
Honestly my favorite cut on the entire list just for the sheer value. It’s so cheap for how much you get. I usually just toss a huge piece in the Crock-Pot before heading out for the day. By the time I get home, the whole house smells amazing and I’ve got enough shredded protein to feed us for a week.
Protein Score:
Gives you about 23g of protein for a 3 oz serving.
Characteristic:
It has all that nice fat marbled through it. When you cook it low and slow, it just melts right into the meat. It gets so tender you can shred it with a fork, no effort at all.
Pro-Tip:
Once it’s all shredded, throw it on a baking sheet and broil it in the oven for a few minutes. Trust me on this. It gets those crispy edges that make you feel like you’re eating fancy street tacos.
Seafoods
Technically “meat” in the broad nutritional sense. But seriously, our bodies absorb the nutrients from this stuff so fast, it’s crazy.
COD
Why It’s A Winner:
Your secret weapon if you want pure protein but hate that super fishy taste. It’s so insanely lean. Seriously, every single calorie is basically just working toward your macros.
Protein Score:
You get 20 grams in just a little three-ounce piece.
Characteristic:
It’s nice and thick, flaking apart perfectly. Plus it totally drinks up whatever marinade you throw on it.
Pro-Tip:
Do not skip this: dry it off completely with a paper towel first. If it’s wet, it just turns into a soggy, steaming mess instead of getting that gorgeous, crispy sear.
TILAPIA
Why It’s A Winner:
It’s cheap, you can find it anywhere, and it cooks in like four minutes flat. I basically lived on it back in college when I was totally broke. Honestly? Throw some blackened seasoning on it, drop it in a hot cast-iron skillet with a little butter, and it is absolute perfection.
Protein Score:
You get 21 grams of protein in just a little 3-ounce piece.
Characteristic:
It’s super thin, cooks in a flash, and has a really mild, almost sweet taste. No fishy smell at all.
Pro-Tip:
Since it’s so thin, don’t even bother turning on the oven. Just sear it in a hot pan to get that nice crust before the inside gets overcooked.
HALIBUT
Why It’s A Winner:
If you want to feel like you’re eating a high-end steak but still keep things ultra-clean, this is your fish. I’m not gonna lie, it’s definitely a splurge at the store. But honestly? That meaty texture is so good you won’t even care about the price tag.
Protein Score:
22g per 3-ounce serving.
Characteristic:
It’s so firm and thick. Like, you can literally toss it right on the grill grates and it won’t fall apart on you.
Pro-Tip:
Since it’s so lean, it’ll dry out fast. Just pull it off the heat a tiny bit before you think it’s actually done, then let it rest.
SALMON
Why It’s A Winner:
Oh my gosh, you have to get more salmon in your life. It’s packed with protein and those omega-3s that are so good for your joints and brain. Seriously, I tried to give it up for a month just to see if I could? Total fail. I lasted maybe two weeks before I caved because honestly, nothing else matches that flavor.
Protein Score:
22g per 3-ounce serving.
Characteristic:
Super rich and buttery, especially when you get that skin perfectly crispy.
Pro-Tip:
Next time you cook it, put it skin-side down in a cold pan before you turn the burner on. Trust me on this. It lets the fat melt down slow and gives you the absolute best crunch.
MACKEREL
Why It’s A Winner:
Only for the bold eaters out there who actually want their fish to taste like fish. But it’s crazy good for you, cheap as heck, and honestly so slept on. Remember last summer when we did that cookout and my cousin threw some on the grill with just a bunch of fresh lemon? I was hooked. It’s way better than you’d think.
Protein Score:
19g per 3-ounce serving.
Characteristic:
Oily, super rich, and has that solid, meaty bite to it.
Pro-Tip:
Seriously, hit it with something sharp. Lime juice, a splash of vinegar, or some pickled wild onions. It totally cuts the grease and makes it perfect.
SHRIMP
Why It’s A Winner:
This is my absolute savior when I get home late and need food now. They take like two minutes to cook and it’s basically straight protein with zero heaviness. I always keep a bag hidden in the back of the freezer for emergency dinners.
Protein Score:
Around 24g of protein per 3-ounce serving. It’s basically a protein shake in seafood form.
Characteristic:
Super tender and juicy if you pay attention, but they will literally turn into rubber erasers if you blink while they’re in the pan.
Pro-Tip:
Do not even think about using the microwave to thaw these, okay? Just throw them in some cold water for ten minutes, dry them off really well so they actually get that nice sizzle, and you’re good to go.
SCALLOP
Why It’s A Winner:
If you want to feel fancy on a random Tuesday but you’re too exhausted to actually try, buy some scallops. They have this amazing, naturally sweet flavor. You’ll honestly feel like you’re at some high-end spot downtown, even if you’re just lounging on the couch in your favorite oversized hoodie.
Protein Score:
Roughly 17g of protein per 3 ounces.
Characteristic:
When you do them right, they’re basically buttery perfection. Super tender on the inside, but you get that gorgeous, crispy golden crust on the outside.
Pro-Tip:
Okay, here’s the trick for that perfect sear: get your cast-iron skillet screaming hot, and make sure the scallops are totally bone-dry before they touch the pan. Oh, and don’t skimp on the butter. Throw in a bunch.
MUSSELS
Why It’s A Winner:
It’s mind-blowing how cheap and easy these actually are. You literally just throw them in a pot with garlic, a little white wine, and butter. Pop the lid on and walk away. Honestly, it feels like a total cheat meal, but it’s actually such a solid high protein meat option.
Protein Score:
You’re getting around 20g of protein for every 3 ounces.
Characteristic:
They’re super soft and plump. Plus, they just soak up whatever good stuff you put in the broth.
Pro-Tip:
Just give any open ones a little tap before you cook them. If they don’t snap shut, they’re dead. Just toss ’em. Oh, and definitely grab some crusty bread. You’re gonna want to soak up every last drop of that liquid.
Processed & Prepared High Protein Meats
Perfect for those chaotic days, but please watch the salt on these.
DELI MEATS
Roast Beef Slices
Why It’s A Winner:
Let’s be real. Some days we just do not have the energy to fire up the stove, let alone grill a whole steak. That’s why I always keep these slices in my fridge. They’re super savory, totally hit the spot, and honestly? I just roll them up with a piece of pepper jack when I’m running between meetings.
Protein Score:
It gives you around 15g of protein for a couple of ounces. Not bad at all for zero effort.
Characteristic:
Super tender, shaved thin, and still has that good, rich beef flavor without being dry.
Pro-Tip:
When you go to the counter, ask them to slice it “ribbon thin.” It makes the texture so much lighter, and it secretly feels like you’re eating a massive sandwich.
DELI MEATS
Smoked Turkey
Why It’s A Winner:
The MVP of my weekly meal prep. I finally treated myself to a cheap little sandwich press last year, and honestly? Game changer. A hot smoked turkey panini with a little dijon mustard saves my life when I’m running around. It’s just so easy and actually hits your macros without trying.
Protein Score:
Around 12g of protein per 2 ounces.
Characteristic:
It’s super lean and clean, but that subtle wood-smoked flavor keeps it from tasting like cardboard.
Pro-Tip:
Do yourself a favor and look for the brands that say “whole breast” instead of those weird, hyper-processed logs. The texture is night and day. Plus, no slimy film when you open the package. Yuck.
DELI MEATS
Lean Ham
Why It’s A Winner:
People love to hate on it for being “processed,” but honestly? If you buy the good kind, it’s just pure, easy fuel. It is an absolute lifesaver for those nights when you walk through the door and the thought of cooking makes you want to cry.
Protein Score:
Around 16g per 3-oz serving.
Characteristic:
It’s super thin, a little sweet, and rolls up perfectly. It has that juicy, cured texture that holds onto mustard or whatever you throw on it, so it never tastes like cardboard.
Pro-Tip:
Do yourself a favor and bypass the pre-packaged wall entirely. Go right up to the counter and ask for the “natural juices” ham sliced paper-thin. It rolls up way easier and misses out on that weird, slimy film.
JERKY
(Beef, Turkey or Salmon)
Why It’s A Winner:
I used to live off this stuff when I was out on the road. It’s pretty much just dried-out lean muscle, which sounds kinda wild when you say it out loud. But honestly? Being able to toss 30 grams of protein into your bag without worrying about it spoiling is a total lifesaver. Perfect for those crazy days when you don’t even have time to sit down.
Protein Score:
11g per 1-oz bag.
Characteristic:
It’s got that real, deep savory flavor and a serious chew to it. Honestly, it kind of forces you to slow down and actually chew your food, which is probably a good thing for me since I usually just inhale my lunch.
Pro-Tip:
Just keep an eye on the back of the bag for hidden sugars. So many big brands drown their stuff in corn syrup just to make it tender, so I always grab the “old-fashioned” or peppered ones to keep it simple and clean.
Canned TUNA
or CHICKEN BREAST
Why It’s A Winner:
The “oh crap, I have nothing for dinner” answer. Keep a few cans in your pantry and you’re set. Honestly, back when money was tight, my cousins and I survived on these. Total budget lifter, and it keeps you full forever.
Protein Score:
26g per 3-oz can.
Characteristic:
Okay, straight out of the tin, it’s a little sad and dry. Very dense. But it completely sucks up whatever flavor you throw at it.
Pro-Tip:
Ditch the mayo. Squeeze the water out, then mash it up with half an avocado, some hot sauce, and a little lime. Trust me, it completely fixes the texture.
FAQ
What are the best lean high protein meats for weight loss?
If you’re trying to hit those fitness goals without basically eating ice cubes, you gotta load up on skinless chicken breast or turkey. Seriously, turkey breast is such an underrated MVP. Also, grab that 93% lean ground beef next time you’re at the store. Oh! And don’t sleep on white fish like cod, or even just regular old canned tuna. It’s basically pure protein and has, like, zero fat.
Are there good low calorie high protein meats that aren’t chicken?
Oh my gosh, yes. Chicken fatigue is so real, I cannot look at another bland breast right now. Switch it up with pork tenderloin—it’s just as lean but actually has flavor and stays juicy. Flank steak is amazing too, or if anyone in your family hunts, venison is literally the jackpot for clean protein. Oh, and shrimp! You can eat a whole mountain of shrimp for barely any calories.
What are the top high protein meat alternatives for a plant-based diet?
If you’re doing the plant-based thing, you gotta try seitan. It’s made from wheat gluten and the texture is crazy, it actually feels like you’re eating meat. Tempeh and extra-firm tofu are my usual go-tos though. Throw in some green lentils too. They keep you so full because of all the fiber, so you aren’t searching the cupboards an hour later.
How can I keep lean meats from drying out when I cook them?
Okay, the trick is just a little patience, I promise. Since these meats don’t have fat to save them, they dry out fast. Get a meat thermometer and pull them off the stove right before they hit the target temp. Then let them sit under some foil for five minutes (this is the important part). Let those juices settle or it’s shoe leather city.
