How many serves of meat should you have a day?

November 12, 2025 •

4 min read

According to the World Cancer Research Fund, you should limit red meat consumption to no more than about three portions per week. This guide explains exactly how many serves of meat should you have a day to maintain a healthy and balanced diet without increasing health risks.

Quick Summary

This article breaks down daily and weekly meat serving recommendations from leading health organizations. It covers standard portion sizes for different types of meat, offers guidelines for limiting red and processed meat, and provides healthier protein alternatives for a balanced diet.

Key Points

Red Meat Moderation: Limit cooked red meat (beef, pork, lamb) to no more than 12–18 ounces (350–500 grams) per week.
Daily Protein Diversity: Aim for 5–7 ounces of total protein daily from various sources, including meat, poultry, fish, eggs, and legumes.
Limit Processed Meats: Minimize or completely avoid processed meats like sausages, bacon, and deli meats, as they are linked to increased health risks.
Practice Portion Control: Use visual cues, such as the palm of your hand, to estimate a proper single serving of meat (approx. 3-4 ounces cooked).
Choose Lean Options: Opt for lean cuts of meat and skinless poultry to reduce saturated fat intake, benefiting heart health.
Explore Plant-Based Proteins: Diversify your diet with vegetarian protein alternatives like legumes, beans, and tofu, especially on meat-free days.
Use Healthier Cooking Methods: Prepare meat by grilling, boiling, or baking rather than frying to avoid potentially harmful compounds formed at high heat.

How many serves of meat should you have per day?

National and international dietary guidelines emphasize moderation and variety when it comes to meat consumption, especially red and processed varieties. Instead of focusing strictly on daily intake, most experts frame their advice around weekly totals for red meat and suggest diversifying protein sources throughout the day.

The weekly limit for red meat

For adults, a key recommendation from organizations like the World Cancer Research Fund and the American Institute for Cancer Research is to limit red meat intake to no more than 12–18 ounces (about 350–500 grams) cooked weight per week. This translates to about three portions of red meat each week, not necessarily every day. Examples of red meat include beef, pork, and lamb. This limit is advised to mitigate potential health risks, such as certain cancers.

The daily intake of total protein

While red meat should be limited, protein from a variety of sources is still essential. Guidelines recommend that adults eat a mix of protein foods daily, which can include lean meat, poultry, fish, eggs, and plant-based alternatives. For instance, a person following a 2,000-calorie diet might aim for around 5–7 ounces of total protein per day, with lean meat as one of several options.

What about white meat and alternatives?

White meat, like chicken and turkey, is generally leaner and does not carry the same health advisories as red meat concerning cancer risk. However, healthy eating still involves moderation and avoiding excessive intake. The Australian Dietary Guidelines suggest that a balanced diet includes 1–3 serves per day from the lean meat, poultry, fish, egg, nut, and legume group, depending on age and needs. This highlights the importance of rotating your protein sources, such as including fish, which is rich in omega-3s, and plant-based options like legumes.

A practical approach to managing meat intake

To adhere to these guidelines, focus on balanced meals and mindful portioning. An easy visual cue is to keep your meat portion to about the size and thickness of your palm or a deck of cards.

Prioritize Lean Cuts: Choose lean cuts of red meat, and for poultry, remove the skin to reduce saturated fat intake.
Limit Processed Meats: Processed meats like bacon, ham, and sausages are high in salt and saturated fat and are classified by the WHO as a Class 1 carcinogen. These should be minimized or avoided.
Introduce Plant-Based Meals: Incorporate meat-free days into your week to explore new protein sources like legumes, beans, tofu, and lentils. This not only reduces your meat intake but also adds variety to your diet.
Mindful Cooking: Opt for healthier cooking methods such as grilling, boiling, or baking instead of frying or charring, as high-temperature cooking can produce carcinogenic compounds.

Healthy protein choices: Meat vs. alternatives


Feature	Lean Red Meat	Processed Meat	Lean Poultry	Fish (especially oily)	Legumes/Beans
Key Nutrients	Iron, Zinc, B12	Sodium, Saturated Fat	Protein, B Vitamins	Omega-3s, B12, Iodine	Fiber, Plant Protein, Iron, Zinc
Saturated Fat	Moderate	High	Low	Low	Very Low
Health Risk	Increased risk of colorectal cancer at high intake	Strong evidence links it to increased cancer risk	Lower risk profile compared to red/processed	Reduced risk of heart disease	Associated with numerous health benefits
Recommended Intake	Limit to 3 portions/week	Minimize or avoid	Moderate, as part of protein rotation	At least 2 portions/week	Regularly, as a primary protein source

The risks of excessive meat consumption

While meat provides essential nutrients, overconsumption, particularly of red and processed meats, can lead to several health issues. Studies link high red meat intake with increased risk of heart disease, stroke, and certain cancers. Additionally, diets high in animal protein can be hard on the kidneys and potentially increase the risk of kidney stones. Saturated fat in fatty cuts can also raise cholesterol levels. Balancing your meat intake with other nutrient-rich foods is a key strategy for long-term health.

Conclusion: A balanced perspective on meat serves

Determining how many serves of meat you should have a day is best approached with a weekly perspective, especially for red meat. The general consensus from leading health bodies is to limit red meat to a few servings per week, minimize processed meats, and prioritize a variety of protein sources. By being mindful of portion sizes and diversifying your diet with lean poultry, fish, and plant-based foods, you can gain the nutritional benefits of meat while minimizing its potential health drawbacks. This balanced strategy is key to supporting overall health and wellness.

For more information on balanced nutrition, consult reliable sources such as the American Heart Association (AHA) and the American Institute for Cancer Research (AICR).

Frequently Asked Questions

It is generally not recommended to eat red meat every day. Health organizations advise limiting red meat consumption to a few times per week, typically no more than 12–18 ounces cooked, to reduce long-term health risks.

A standard serving size of cooked lean meat is typically about 3 ounces, or approximately the size of a deck of cards or the palm of your hand.

You should aim to eat as little processed meat as possible. Health bodies classify it as a carcinogen and recommend minimizing or avoiding it due to high levels of salt, saturated fat, and preservatives.

Yes, lean meats are healthier as they contain less saturated fat, which can raise bad cholesterol levels. Choosing lean cuts and trimming visible fat is recommended to support heart health.

Excellent protein alternatives include fish, eggs, legumes (like beans, lentils, and chickpeas), nuts, seeds, and soy products such as tofu.

You can reduce your meat intake by planning meals with different protein sources, incorporating meat-free days, making vegetables the main part of your plate, and consciously choosing smaller portion sizes when you do eat meat.

Yes, cooking method matters. Healthier options include grilling, boiling, or baking. High-temperature cooking like frying or charring can create potentially harmful chemical compounds.