Building muscle starts with what’s on your plate. Lean meats are the backbone of a high-protein diet, offering the fuel you need for muscle repair and growth without unnecessary fat. Below, we’ll highlight the top lean meat choices to support muscle gains.
Chicken Breast
Chicken breast is a staple for fitness enthusiasts, offering a high protein content with very little fat. It’s a versatile option that you can season and prepare in countless ways, whether you’re grilling, baking, or stir-frying it. A three-ounce serving of chicken breast contains about 26 grams of protein, making it one of the most protein-rich ingredients to keep you full and energized throughout your day.
Turkey Breast
Turkey breast is another excellent option for those aiming to build lean muscle. It provides approximately 25 grams of protein per three-ounce serving, along with essential nutrients such as iron, zinc, and vitamin B6.
The low fat and calorie content in turkey breast makes it a popular choice for cutting phases or for anyone looking for foods that help maintain muscle mass without adding extra fat. Ground turkey burgers are a favorite option for an easy way to meet your protein goals while keeping meals satisfying.
Pork Tenderloin
Pork might not be the first thing that comes to mind when thinking of lean meats, but pork tenderloin is a standout. With only about three grams of fat per three-ounce serving and roughly 23 grams of protein, it’s a great addition to your diet.
Its mild flavor makes it easy to season with herbs and spices, keeping your meals exciting and flavorful. For those looking to enjoy something a little different, pork tenderloin offers variety while helping you meet your daily amount of protein easily.
Lean Beef
Choose lean cuts with a higher lean-to-fat ratio, such as sirloin or ground beef, to ensure you get plenty of protein without excessive saturated fat. A three-ounce serving of lean beef contains about 22 to 25 grams of protein, depending on the cut. Opt for 90/10 ground beef or similar to achieve a great balance of flavor and nutrition. This perfect lean-fat ratio for burgers makes it a great option when you’re craving a classic meal while staying on track with your health goals.
Whitefish
Whitefish is any type of freshwater, salmonid fish that is incredibly low in fat and rich in protein. Try a three-ounce serving of cod, tilapia, or haddock for approximately 20 grams of light and easily digestible protein. These options are particularly great for meal prepping since they hold up well when baked or grilled. Whitefish is also an excellent source of essential vitamins, such as B12 and phosphorus, which are beneficial for muscle repair and overall fitness.
These top lean meat choices can support muscle gains and your overall fitness goals. From flavorful chicken breasts to nutrient-rich white fish, variety is key to keeping your diet sustainable and exciting. These options ensure you’re getting the high-quality protein your muscles need, whether you’re bulking, cutting, or simply maintaining.
