Back to List
Previous Article:
1 Simple Tip To Improve Your V-CUT!
Next Article:

Best Meat For Lean Gains!

My Selection Of The 8 Best Meats While Lean Bulking!

Posted by TimeIsMuscle - October 6th, 2016

Ever found yourself in the butchers staring at the meat through the glass display unit? I know I have! But seriously, do you always know what meat you are looking for in terms of good quality and nutrition, and to get the most bang for your buck? Do you know exactly what meats are best for you to make lean gains? If not, then don’t worry, this article has you covered! Here is my selection of the eight best meats that can help you towards those lean gains!


1. Turkey

A 3oz serving of boneless, skinless turkey breast contains 26 grams of protein and 0 grams of saturated fat. A skinless turkey breast has more protein than the same size serving of boneless skinless chicken breast or trimmed top loin beefsteak. Turkey is also filled with vitamins B3 and B6.

2. Chicken

When consumed without the skin, chicken can be an exceptionally lean meat, which is impressively low in saturated fat. Chicken is also filled with the same nutrients as turkey. There are 138 calories in a 3oz skinless chicken breast. Those calories include 25 grams of protein and less than 3 grams of fat.

3. Ostrich

Ostrich is great choice for those trying to eat less red meat. A 3oz serving has 123 calories with more than 24 grams of protein and less than 3 grams of fat.

4. Buffalo

Buffalo (also known as bison) can be another great healthy alternative to red meat like steak or beef. The taste of buffalo is comparable to that of more common red meats. There are 84 calories in a 3oz serving of buffalo meat, containing 17 grams of protein and less than 2 grams of fat.

5. Pork Tenderloin

While pork can definitely be considered a calorie dense food, lean cuts of pork can be nutrient rich and even low in calories. One 3oz serving of pork tenderloin has 116 calories, 22 grams of protein and less than 5 grams of fat.

6. Lamb Shank

This meat comes from the shank half of the lamb and if it's very well trimmed it can be a reasonably healthy meat to enjoy. One 3oz serving of lamb shank contains 23 grams of protein and 8.7 grams of fat.

7. Veal

This meat is low in sodium and good source of iron. One 3 oz serving of veal amounts to 196 calories, with 25.5 grams of protein and less than 10 grams of fat.

8. Pork Chop

There are 158 calories in a 3oz boneless pork chop.  It contains 17 grams of protein and less than 10 grams of fat. The sodium levels are also pretty low on this meat.


Choosing the best meat is never an easy choice. There are so many out there, therefore it’s not a decision that you should make too quickly without knowing what exactly you are buying in terms of nutrition. I acknowledge that there are a lot of different meats that are not included in my top eight, but this is down to my personal preference.

Having said that, I hope that these basic nutritional facts listed above will help make your next meat selection purchase an easy one, and get you on track to achieving some lean gains!

Related Videos:

Best Carb Foods For Muscle Growth! | Maximize Your Gains Without The Fat!

7 Diet Tips To Turn Up The Heat On Your Metabolism!

Share this article on:
How Often Should You Work Out?

Weight TrainingI have been working out for a solid 5 years now, so I know a thing or two about working out. So let’s cover weight...

Bigger Bicep Peaks Now!

Many of us fall into performing the same routine of the same 3 – 4 exercises per bodypart. When this happens not only do your...


Any comments on Wild Venison? I practically live on it and I'm led to believe its up there with turkey and chicken?!

Scott_Herman  Edit  Delete  Close

Venison is probably the leanest red meat you will find :-)


The meat in the USA must be much different from here in the UK. This is an example of a food label for chicken breast in the UK; so 3 oz of chicken breast would have 90 calories, 20.4g protein and just under 1g of fat. I see similar differences with other meats.


Typical Values100g as sold145g serving as sold
Energy449kJ (106kcal)651kJ (154kcal)
*Reference intake of an average adult (8400 kJ / 2000 kcal)--


Nice breakdown Jason!! Chicken and fish are my go to meats..need some more red meat I think!!

TimeIsMuscle  Edit  Delete  Close

Yeah Supplementing some red meat will help you make those lean bulking gainz!


I am going to go cook some meat right now!


Awesome job showing the macros of each meat, really informative!