Some of the top choices on our list of the 10 best meats for weight loss include white fish, chicken breast, and turkey breast. They contain proteins that help you stay full, support muscle maintenance, and provide essential nutrients without excess calories or saturated fat. 

Disclaimer: This guide is for educational purposes only and is not a substitute for personalized medical advice, diagnosis, or treatment. Nutrition needs vary from person to person, especially when managing chronic health conditions, taking medications, or following a structured weight-loss plan.

Quick comparison: Protein in the 10 best meats for weight loss 

We ranked these meats in the chart below from the highest protein content per calorie to the lowest so that you can see which ones best promote weight management. 

Be cautious about your meat intake if the following applies

If you have certain health problems, you need to be careful with meat and fish:

• People with gout should talk to their doctor before eating red meat or shellfish because these foods can make gout pain worse. 
• If you have kidney disease, high cholesterol, or are pregnant, ask your doctor how much meat and fish is safe for you to eat. 
• People who are sensitive to histamine should stick to fresh meat instead of aged or processed kinds, and be extra careful with fish that isn't very fresh.

10 best meats for weight loss

White fish (Cod, Tilapia, Haddock)

This option is one of the top low-calorie meats with plenty of nutritional benefits.

A 100 g serving typically provides:

• For Cod (100 g): 16.1 g of protein, 66 calories, and 0.67 g of fat
• For Tilapia (100 g): 19 g of protein, 95 calories, and 2.48 g of fat
• For Haddock (100 g): 16.3 g of protein, 69 calories, and 0.45 g of fat

How to prepare it: Bake, steam, or grill with lemon, herbs, or spices. Skip breading and heavy sauces to keep calories low.

Look for tilapia fish with a certified sustainable label like ASC (Aquaculture Stewardship Council) or BAP (Best Aquaculture Practices). Farm-raised tilapia can sometimes have problems with antibiotics, contamination, or poor nutrition from grain-based feed, so choosing certified sources helps ensure better quality.

Note: If you're allergic to fish, avoid all fish completely, including cod, tilapia, haddock, and salmon. Some people with fish allergies may still be able to eat shellfish like shrimp, but check with your doctor first.

You can also check out our list of the best fish to eat for weight loss if this option happens to be one of your favorite foods.

Chicken breast

A 100 g skinless, boneless, raw chicken breast serving provides about 22.5 g of protein with only 1.93 g of fat and roughly 106 calories.

Due to its high protein content, it promotes satiety and helps preserve lean muscle. Its low-fat content also keeps calories in check.

How to prepare it: Grill, bake, or air fry with minimal oil. Season with herbs, spices, or citrus instead of heavy sauces. Skip breaded or fried versions, which add unnecessary calories and saturated fat.

Turkey breast

A 100 g serving of roasted turkey breast provides 30.1 grams of protein, 2.08 g of fat, and 147 calories. Turkey is also rich in B vitamins, which support energy metabolism.

How to prepare it: Roast whole breast or use ground turkey in lettuce wraps, bowls, or quick sautés. Season generously to prevent dryness.

Bison

A 100 g portion of bison contains 21.6 g of protein, 1.84 g of fat, and 109 calories. Some bison are raised on grass-fed diets, which may increase omega-3 content. It's higher in omega-3 fatty acids and lower in saturated fat.

How to prepare it: Use it as a direct substitute for ground beef in burgers, tacos, or chili. Because it's so lean, it cooks quickly, so watch carefully to avoid overcooking, so it doesn’t get dry.

Eye of round (Beef)

A 100 g serving of an eye of round has about 23.4 g of protein, 3.04 g of fat, and 121 calories. It also has a high protein content and supports muscle maintenance.

How to prepare it: Slice thin for stir-fries or roast slowly for sandwiches. Because it's so lean, it can become tough if overcooked, so use a meat thermometer and don't exceed medium doneness.

Shrimp

A 100 g portion of shrimp contains 22.8 g of protein, 1.7 g of fat, and 119 calories.

How to prepare it: Grill, sauté, or steam. Limit creamy sauces or deep-fried preparations. Season with garlic, citrus, or chili flakes.

Note: If you have a shellfish allergy, avoid shrimp and all other shellfish completely. Even small amounts can cause serious allergic reactions. Consult your doctor to check if you can still eat some other types of seafood, or if you are only allergic to shellfish specifically.

Venison (Deer)

A 100 g serving of venison (deer) contains 21.5 g of protein, 2.66 g of fat, and 116 calories.

How to prepare it: Use ground venison in stews, chili, or sauces. Roast larger cuts slowly to prevent toughness. Venison has a distinct, earthy flavor that pairs well with herbs like thyme and juniper.

Pork tenderloin

A 100 g portion of roasted pork tenderloin contains 26.2 g of protein, 3.51 g of fat, and 143 calories. It is also rich in thiamine, which supports carbohydrate metabolism.

How to prepare it: Roast, grill, or pan-sear with olive oil. Pork tenderloin is mild, so it pairs well with bold seasonings like garlic, rosemary, or chili powder.

Sirloin steak

Many people ask us, “Is steak really good for weight loss?” Yet, the truth is that it can be helpful for managing your weight as part of a balanced eating plan.

A 100 g serving of sirloin strip steak has 29.3 g of protein, 9.67 g of fat, and 212 calories.

It provides heme iron, which supports energy levels and metabolic function.

How to prepare it: Trim visible fat before cooking. Grill or broil instead of pan-frying in butter. Limit heavy marinades that add sugar and sodium.

Salmon

A 100 g portion of Atlantic farmed salmon contains 22.1 g of protein, 12.4 g of fat, and 206 calories. Salmon has omega-3 fatty acids that support metabolic health and help reduce inflammation too.

How to prepare it: Broil, bake, or air fry with minimal oil. Salmon's rich flavor needs little enhancement, so try using lemon, dill, or black pepper.

Wild-caught salmon is usually a better choice than farm-raised salmon. If you buy farm-raised salmon, make sure it has a certification label like ASC or BAP to ensure it meets higher quality standards.

Meats to limit or skip

Certain meats can derail weight management goals due to high saturated fat, sodium, or added preservatives. 

Here are some of the meats you should limit or skip:

• Processed meats: Bacon, salami, hot dogs, and deli meats often contain nitrates, added sugars, and excess sodium. Research links regular consumption to increased risk of cardiovascular disease and colorectal cancer.
• High-fat cuts: Ribeye, brisket, and pork belly are delicious but calorie-dense. Enjoy these cuts occasionally, perhaps once or twice a month, rather than as regular choices.
• Cured or smoked meats: Often high in sodium and preservatives, which can contribute to water retention and inflammation.
• Conventional deli meats: Many contain fillers, added sugars, and preservatives. If you choose deli meat, look for nitrate-free, lower-sodium options and limit portion sizes.

How much meat should I eat daily?

You should eat around 1.0 to 1.2 grams of protein per kilogram of your ideal body weight, which equals about 68 to 82 grams of protein per day for someone with an ideal body weight of 150 pounds (68 kg).

If you're taking a GLP-1 medication, whether FDA-approved for type 2 diabetes management or for weight management, prioritizing protein becomes even more important. These medications slow digestion and reduce appetite, which can make it harder to meet protein needs. 

Focus on eating protein first at meals to help preserve lean muscle.

Consult a registered dietitian for personalized guidance on how much protein you need and which sources work best for your health goals.

What makes lean meats great for weight loss?

Lean meat is great for weight loss when it has high-quality protein content, which offers the following advantages:

• High protein per calorie: Protein has a higher thermic effect than carbohydrates or fat, meaning your body uses slightly more energy to digest it, but this effect is modest and shouldn't be relied on as a primary weight management strategy.
• Satiety support: Protein helps regulate hunger hormones like ghrelin and peptide YY, reducing overeating and cravings.
• Muscle preservation: Adequate protein intake helps maintain lean muscle mass, which supports long-term metabolic health.
• Nutrient density: Lean meats provide iron, zinc, B vitamins, and other essential nutrients that support energy levels and overall function.

The important thing is choosing lean cuts, controlling portions, and balancing meat with vegetables, whole grains, and healthy fats.

Is the carnivore diet plan good for weight control?

No, the carnivore diet plan is not an ideal or sustainable approach, even though it can produce rapid short-term weight loss due to reduced calorie intake and water loss. The carnivore diet has gained attention for rapid initial weight reduction. 

It's important to discuss any restrictive eating pattern with your care team before starting.

Short-term effects: High protein intake increases satiety, which can naturally reduce calorie intake. Early weight loss is often water weight.

Eating only meat can cause serious health problems over time. Without fiber from plants, you may get constipated and have trouble controlling blood sugar. Your digestive system needs fiber to work properly.

This diet might raise your bad cholesterol and increase your risk for heart disease. You'll miss important nutrients like vitamin C, magnesium, and potassium that come from fruits and vegetables.

A balanced eating pattern that includes lean proteins, vegetables, fruits, whole grains, and healthy fats is more sustainable and supports long-term health.

Cooking tips to keep meat weight-loss friendly

Preparation matters as much as the cut you choose. Here's how to get more nutrition while minimizing unnecessary calories:

• Choose dry-heat methods: Bake, broil, or air fry instead of deep-frying. These methods require little to no added fat.
• Minimize grilling: It’s important to note that grilling at high heat can create harmful compounds called AGEs (advanced glycation end products) and free radicals, especially with charred food.
• Season without adding calories: Use dry rubs, fresh herbs, citrus juice, vinegar, or spices instead of sugar-heavy marinades or creamy sauces.
• Control portion sizes: Use your palm as a guide. A 3- to 6-oz. portion of cooked meat per meal is typically enough.
• Balance your plate: A common guideline is to fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with whole grains or starchy vegetables, but your registered dietitian can help you determine what balance works best for your goals.
• Watch hidden fats: Even lean meats can become calorie-dense when cooked in butter, heavy oils, or rich sauces. Measure added fats and stick to healthy options like olive oil in small amounts.
• Meal prep for consistency: Batch-cook lean proteins on the weekend so you have quick, healthy options throughout the week.

When to talk to a healthcare professional

If you're struggling to meet your nutrition goals or have questions about your eating pattern, reach out for support. 

Here's when it's especially helpful to consult a medical professional:

• You're having trouble hitting protein targets while taking a GLP-1 medication.
• You're not seeing progress despite choosing lean proteins and controlling portions.
• You're experiencing symptoms like fatigue, high cholesterol, or digestive issues.
• You're unsure how to balance protein with other food groups.

Your knownwell care team can help you create a personalized nutrition plan that aligns with your health goals. To learn more about eating well on a GLP-1, visit our guide on what to eat while on Zepbound.

Weight management that works

The best meats for weight loss are just one piece of a larger picture. Sustainable weight management comes from balanced meals, consistent eating patterns, and a supportive care team.

At knownwell, we create personalized nutrition plans for weight management that fit your life. Our registered dietitians work with you to identify which proteins, portions, and meal strategies work best for your body and goals. 

If you're managing weight through lifestyle changes, medication, or both, we're here to support you every step of the way.

Ready to build a nutrition plan that actually works? Connect with a knownwell care team today.

Frequently Asked Questions

1. Is red meat okay while trying to lose fat?

Red meat is okay while trying to lose fat.  Especially when you choose lean cuts of beef like sirloin, eye of round, or tenderloin. But limiting portion sizes and choosing leaner cuts helps you stay within your calorie goals.

Red meat can support weight control because it provides high-quality protein and iron, but higher-fat cuts such as ribeye or brisket are more calorie-dense. 

2. Can I eat pork and still lose weight?

Yes, you can eat pork and still lose weight. You can do this by eating lean cuts like pork tenderloin, which are similar in calories and fat to chicken or turkey.

Lean pork provides high-quality protein and important nutrients like thiamine.

3. What’s the healthiest meat to eat, and how should you cook it?

The healthiest meat to eat is white fish, and you can cook it through grilling, baking, or air-frying.

Also, add herbs, spices, citrus, and vinegar instead of heavy sauces or sugar-rich marinades.

4. Are deli meats bad for weight management?

Yes, deli meats (also known as processed meat) are bad for weight management because many are high in sodium, preservatives, fillers, and added sugars.

Whole, unprocessed meats are generally better for health and weight management.

5. Should I eat meat on a GLP-1 medication?

Yes, you should eat meat on a GLP-1 as you need to make protein a priority while on these medications. 

Lean meats can help preserve muscle. Eating protein supports satiety and helps balance blood sugar.

6. Can I follow a carnivore diet safely?

It is not recommended that you follow a carnivore diet, because it lacks fiber, increases nutrient deficiency risk, and may raise LDL cholesterol.

While short-term weight loss can occur, long-term sustainability and health risks are concerns. Discuss any restrictive diet with your doctor before starting.

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