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The Best Cuts of Meat for Lean Protein

It’s inevitable – to get big and muscular you must consume large amounts of lean protein. But egg whites and powdered whey can get incredibly bland and maybe not fill you up quite as much as some whole-meat protein sources.

Some will be a staple in your diet already and some will shock you with the nutrition facts and have you needing to make a trip to the store (or woods) tonight. Check out this list of the best cuts of meat that will provide you with some of the leanest protein sources you can get your hands on.


I know what you’re thinking, “Seriously, you think I’m going to eat deer to get big?” Trust me and thank me later for the gains you’ll receive by implementing in this wild game meat. Although considered a red meat, deer are extremely active animals so there is very little fat you’ll find in their meat.

Venison is a gamier tasting meat than you’re probably used to so try incorporating it into things like tacos and chilli. With a 6 oz serving to give you 51 grams of protein and just above 4 grams of fat, venison is actually one of the leanest proteins on the planet.


chicken skewers

Ah, chicken, the most basic and cheap of all the lean protein sources on the market. This white meat is an incredible source of lean protein with a coarse texture that helps keep you fuller for longer.

Although incredibly bland when boiled or roasted by itself, try adding some flavor without adding a lot of calories or sodium by grilling with some peppers and onions or bake the chicken in the oven with celery and carrots. With 50 grams of protein and just 6 grams of fat per 6 oz serving, chicken needs to become your best friend when prepping your meals.


Although a bit (or a bunch) different from the previous poultry listed, ostrich meat is an odd commodity that just might help keep you sane when prepping and eating meals.

With a taste that’s a lot gamier than you’re probably used to, the ostrich will take some getting used to but can be something you crave from time to time when cooked correctly. At 48 grams of protein and 6.5 grams of fat, the ostrich will be a nice release to the mundane life of just chicken and rice.

 Beef Tenderloin

Sirloin Steak

Beef and red meat, in general, is something that most health-conscious folks usually try to steer clear of due to the high-fat content. But what they don’t know is how lean that they can actually get some various forms of red meat (i.e. Beef Tenderloin).

The tenderloin is one of the leanest parts of the cow since it’s getting more work than other parts of the animal. Eating a version of red meat is also very high in iron, a crucial micro-nutrient that explodes muscle growth. When the fat is trimmed well by the butcher, a 6 oz tenderloin can give you 52 grams of protein and just 15 grams of fat.


Eating fish is something that is going to benefit more than just your muscles. With the fatty acids and omegas provided by tilapia, your heart health is also making gains as well as your biceps.

Tilapia can be bland like chicken (yet cheap), so try to cook with some lemon juice and pepper to add some fresh flavor. Coming in at 44 grams of protein and only 4.5 grams of fat per 6 oz serving, tilapia can be a staple in your diet for years to come.

Choose Your Protein Filled Meat Now

So maybe ostrich and deer don’t strike you as something you’ll want to eat or even have access to, but trying to incorporate different types of lean meat is a great tool to developing greater muscle gain and improving overall health.

Keep your mind open and see the endless possibilities of lean protein sources this world has to offer!


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Tyler Stark

Tyler Stark

Writer and expert

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