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Lean meats and their benefits

16 August 2023

When trying to maintain a balanced diet, it is important to make wise choices when it comes to meats. Fats are essential to our body, but excessive consumption can sometimes lead to health problems. There are many lean meat options that can help maintain your nutritional goals while remaining flavorful.

Meat is considered lean when it contains less than 10% fat. If this proportion falls below 5%, it is then qualified as “very meager”. Although white meats are generally known for their low fat content, some cuts of red meat can also be low in calories. In reality, in each animal species, there are both pieces of lean meat and other fattier ones.

Lean meats are beneficial for your health because of their low calorie intake, but also because of their excellent source of protein. Lean meats provide essential nutrients such as zinc, potassium, magnesium and vitamin B12. These benefits help to prevent cardiovascular diseases, improve the functioning of the nervous system and strengthen the immune system.

But what are these lean cuts of meat to consider?

Chicken breast

Chicken breast is an excellent source of lean protein. It is low in fat and high in high-quality protein. In fact, by opting for skinless chicken pieces, you considerably reduce the fat content. Chicken breasts are classic cuts of meat that are particularly lean and versatile. They can be grilled, baked or pan-fried to create a variety of healthy and tasty dishes.


Turkey is a popular alternative to red meat because it is naturally leaner. Turkey cuts such as tenderloins or cutlets are high in protein and nutrients while being low in fat. Like chicken, turkey can be used in a multitude of dishes. Ground turkey , for example, can be used in taco, meatball, or chili recipes for a light and delicious option.


Rabbit is a lean meat, often forgotten. It is rich in protein and B vitamins, while being relatively low in fat. Rabbit can be cooked in a variety of ways, from roasting to pan-frying.

Lean fish

Fish like cod , sole , tilapia , haddock , and wild walleye are considered lean fish due to their low fat content. Lean fish is also rich in omega-3 fatty acids, which are beneficial for heart health. Simply grill, pan fry or steam the lean fish of your choice for a light and nutritious meal.

Pork fillet

Pork tenderloin is one of the least fatty cuts of pork. It is tender, flavorful and contains less fat than other, fattier cuts of pork. If you cook it carefully, pork tenderloin can be a delicious source of protein.

Lean beef

If you're in the mood for beef, opt for lean cuts such as ribeye , filet mignon , or steak . These cuts contain less saturated fat compared to some fattier cuts of beef. These cuts are also rich in protein, iron and zinc. Lean ground beef is also another lower fat option, as this cut is made from lean, finely chopped pieces of meat.


If you're looking for a leaner alternative to beef, bison is a great choice. It's naturally low in fat and calories, while still offering robust flavor. Bison can be used in a variety of dishes, from burgers to stews.

Veal cutlet

Veal escalope is a lean cut of veal. It is tender and can be prepared in a healthy way by avoiding high-fat cooking methods.

The preparation of meat can impact its nutritional composition, as well as its calorie count. It is advisable to limit the addition of fat, avoiding butter and oils during preparation. It is also advisable to favor gentle cooking, such as in the oven or steam, rather than cooking at high temperatures such as barbecue.

In short, it is entirely possible to enjoy meats while maintaining a balanced, low-fat diet. By integrating lean meat options into your daily life such as chicken breast, turkey , lean fish , pork tenderloin , bison , veal escalope and lean cuts of beef , it will be possible to maintain a balanced and delicious diet!

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