How Many Days Per Week Should You Eat Meat for Optimal Health?

January 13, 2026 •

4 min read

According to the World Cancer Research Fund, consuming more than 500g (cooked weight) of red meat and very little, if any, processed meat per week can increase health risks. The question of how many days per week should you eat meat depends on the type of meat and your overall dietary balance, not simply eliminating it altogether.

Quick Summary

Current dietary guidelines emphasize moderation and variety when it comes to meat consumption, suggesting specific limits for different types of meat while encouraging a mix of other protein sources. Eating meat several times a week can be part of a healthy diet, particularly when opting for lean cuts and limiting highly processed options.

Key Points

Moderate Red Meat Consumption: Limit unprocessed red meat like beef and lamb to 1–3 servings (12–18 oz cooked) per week to lower health risks.
Prioritize Lean Proteins: Opt for lean poultry, like chicken and turkey, 2–3 times per week, as it is lower in saturated fat than red meat.
Minimize Processed Meats: Consume processed meats like bacon and salami sparingly or avoid them entirely, due to links with increased cancer and heart disease risk.
Incorporate Fish and Plant-Based Proteins: Aim for at least two servings of fish per week and incorporate legumes, nuts, and seeds to diversify your protein intake and gain a wider range of nutrients.
Control Portion Sizes: Practice portion control by aiming for meat servings roughly the size of your palm and filling the majority of your plate with vegetables and whole grains.
Enjoy Variety: A healthy diet is about variety, not exclusion. Use meat as one of many protein sources throughout the week, alongside plant-based options.

Balancing your protein intake is crucial for a healthy diet, and for many people, that includes meat. However, the right frequency depends heavily on the type of meat and the portions consumed. Rather than thinking of a fixed number of meat-eating days, it's more helpful to consider weekly limits and diversifying your protein sources.

Red Meat: A Case for Moderation

Unprocessed red meat, like beef, lamb, and pork, is a rich source of iron, vitamin B12, and protein, all vital nutrients. Despite its nutritional benefits, excessive consumption has been linked to increased health risks, including heart disease and certain cancers.

Key Recommendations for Red Meat

Weekly Limit: Aim for no more than 350–500 grams (about 12–18 ounces) of cooked red meat per week.
Frequency: This translates to about one to three small red meat meals per week, such as a Sunday roast or a beef stir-fry.
Portion Control: A standard serving is roughly 65–100 grams (cooked), which is about the size and thickness of the palm of your hand.
Lean Cuts: Choose leaner cuts of red meat, such as sirloin or flank steak, and trim any visible fat to reduce saturated fat intake.

Poultry: A Leaner Alternative

White meat, such as chicken and turkey, is a lean protein source that can be consumed more frequently than red meat. It provides essential nutrients for muscle building and overall health without the high saturated fat content of fattier red meats.

How Much White Meat is Healthy?

Nutritionists suggest consuming lean poultry around two to three times per week as part of a balanced diet. Incorporating chicken or turkey into meals can help you meet your protein goals while keeping saturated fat intake in check.

Processed Meat: The Importance of Minimization

Processed meats, including bacon, sausages, deli meats, and ham, should be consumed sparingly. These products have been classified as a Group 1 carcinogen by the World Health Organization due to their links with colorectal cancer. Their high salt and saturated fat content also increases the risk of high blood pressure and heart disease.

What to Do About Processed Meat

Frequency: Experts recommend minimizing processed meat consumption or, ideally, avoiding it altogether.
Substitutions: Replace processed options with healthier alternatives like lean chicken, fish, or plant-based proteins.

The Power of Protein Diversification

Focusing on a variety of protein sources is a far better approach than eating meat every day. Diversifying your diet ensures you get a wide range of vitamins and minerals, promoting better overall health. Instead of having meat as the central focus of every meal, build your plate around vegetables and other protein-rich foods.

Here is a comparison table of different protein sources:


Protein Source	Recommended Weekly Frequency	Key Benefits	Things to Consider
Red Meat (Lean)	1–3 servings (12–18 oz total)	Excellent source of iron, B12, and zinc	High in saturated fat; links to heart disease and cancer when consumed in excess
Poultry (Lean)	2–3 servings	Lean protein source, lower in saturated fat	Skin-on and processed poultry can be high in fat and sodium
Fish & Seafood	At least 2 servings (including oily fish)	Rich in omega-3 fatty acids, heart-healthy	Choose sustainably sourced options; some canned fish can be high in salt
Plant-Based (Legumes, Tofu, Nuts)	Multiple servings per week	High in fiber, antioxidants, and beneficial plant compounds	Requires combining complementary proteins to get all essential amino acids
Processed Meats	Minimize or avoid	Convenience	High in sodium, saturated fat, and linked to cancer risk

Building a Balanced Weekly Meal Plan

Focus on 'Meatless Mondays': Dedicate one or more days per week to plant-based meals. This is an excellent way to reduce overall meat intake and explore diverse flavors.
Prioritize Plants: Make vegetables, fruits, and whole grains the star of your plate. When adding meat, treat it as a smaller component of the meal, rather than the main event.
Incorporate Fish: Aim for at least two servings of fish per week, especially fatty fish like salmon or mackerel, which are high in heart-healthy omega-3s.
Vary Your Protein: Alternate between different protein sources throughout the week. For example, have a red meat meal on Sunday, poultry twice during the week, fish twice, and two plant-based meals.
Use Legumes and Pulses: Beans, lentils, and chickpeas are fantastic, high-fiber, low-fat alternatives to meat that can be used in soups, stews, and salads.

Sustainable and Mindful Consumption

Beyond personal health, eating less meat also carries significant environmental benefits, as livestock production is a major contributor to greenhouse gas emissions and resource depletion. By opting for smaller portions, choosing sustainable sources, and having more plant-based meals, you can make a positive impact on both your health and the planet.

Conclusion: Personalize Your Approach

There is no one-size-fits-all answer to how many days per week you should eat meat, but a clear consensus exists around moderation and diversity. Limiting red meat to a few times a week, opting for leaner poultry more often, and minimizing processed meats are strategies backed by nutritional science. By prioritizing plant-based alternatives and focusing on a varied diet, you can enjoy the benefits of meat while mitigating potential health risks, creating a truly balanced and sustainable eating pattern. You can find more comprehensive information on healthy eating patterns from the NHS Eatwell Guide at https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/.

Frequently Asked Questions

Eating lean, unprocessed meat every day in moderation is generally acceptable for many, but dietary guidelines encourage diversifying protein sources. Daily consumption of red or processed meat is not recommended due to associated health risks.

Dietary guidelines typically recommend limiting cooked red meat consumption to no more than 350–500 grams (12–18 ounces) per week, which amounts to about one to three small meals.

Yes. Leaner meats like poultry are generally healthier and can be consumed more often. Red meat should be eaten in moderation, while processed meats should be minimized or avoided due to high saturated fat, sodium, and potential carcinogens.

Excellent protein alternatives include fish, eggs, legumes (beans, lentils, chickpeas), tofu, nuts, and seeds. Diversifying your protein sources provides a broader range of nutrients and can offer significant health benefits.

Yes. While red meat is a significant source of heme iron, you can obtain sufficient iron from other sources. These include fortified cereals, legumes, tofu, leafy greens, and some seafood. Pairing these with vitamin C-rich foods helps with absorption.

Reducing meat consumption, especially red and processed meat, can lower the risk of heart disease, type 2 diabetes, and certain cancers. It can also help with weight management and improve gut health due to higher fiber intake from plants.

To cook meat healthily, choose methods like grilling, roasting, or stewing instead of high-temperature frying or charbroiling. Additionally, trim off any visible fat before cooking to reduce saturated fat content.