How much meat for 1 person per meal?

November 16, 2025 •

4 min read

According to research on dietary guidelines in Europe, recommended portion sizes for lean red meat often range from 100-120 grams, roughly the size of a person's palm. This article explores how much meat for 1 person per meal you should aim for, considering various factors to help you cook and eat smart.

Quick Summary

This article outlines standard meat portion guidelines for one person, detailing how different meat types and cooking methods affect the final serving size. It offers a practical comparison table and visual cues to help you measure correctly, minimizing waste and ensuring balanced meals.

Key Points

Standard Portion: A recommended starting point for one person is 150–200g (5-7 oz) of boneless meat, adjusted based on the meal context.
Consider the Bones: For bone-in cuts like steak or chicken, increase the raw weight to 250–350g per person to account for the inedible bone weight.
Account for Shrinkage: Meat loses 15-30% of its weight when cooked. Always purchase more raw meat than your desired cooked portion.
Use Visual Cues: A portion of boneless meat should be roughly the size of your palm, while a fish fillet is about the size of your whole hand.
Adjust for the Meal: For meals where meat is an ingredient rather than the main focus, reduce the portion to 125–175g (4-6 oz) per person.
Balance Your Plate: A healthy meal plate should feature a protein portion that is balanced by half a plate of vegetables and a quarter of carbohydrates.

Understanding Standard Meat Portions

Determining how much meat for 1 person per meal depends on several factors, including the type of meat, whether it contains a bone, and how it is served. A general rule of thumb for boneless cuts is to aim for about 150–200 grams (approximately 5-7 ounces) per serving. This provides a solid protein foundation for a balanced meal without going overboard.

However, this is just a starting point. Cuts with bones, such as chicken thighs or bone-in steaks, require a larger raw weight to yield the same amount of edible meat. When buying bone-in meat, you should increase the raw weight estimate to 250–350 grams (about 8-12 ounces) per person. The bones, which are not eaten, account for a significant portion of the total weight, so adjusting your purchase is essential to ensure everyone gets enough.

Raw vs. Cooked Meat: Accounting for Shrinkage

One of the most common pitfalls in meal planning is failing to account for the weight loss that occurs during cooking. As meat cooks, it loses moisture and fat, causing it to shrink. The degree of shrinkage varies by meat type:

Beef, lamb, and pork: Typically lose 20–25% of their weight during cooking.
Poultry (chicken, turkey): Shrinkage is slightly less, around 15–20%.
Minced meat: Can lose up to 30% of its fat content when cooked, depending on the fat percentage.

This means you must buy a larger raw quantity than your desired cooked portion. If you want a 150g cooked chicken breast, for instance, you'll need to start with approximately 180-190 grams of raw chicken. This careful planning prevents you from running short on your main course.

How to Measure Meat Portions Easily

For most home cooks, a kitchen scale is the most accurate tool for portioning meat. However, you don't always need a scale. You can also use visual cues based on the size of your hand. These methods are great for estimating portions quickly:

Boneless meat or chicken breast: A portion roughly the size and thickness of your palm is a good estimate for one serving.
Fish fillet: A piece the size of your entire hand is a standard portion.
Cooked mince or meatballs: A portion that fits into a cupped handful is a useful visual guide.

Adjusting Portions Based on Meal Type and Appetite

Not all meals are created equal. The amount of meat required changes significantly based on how it is being served. A thick-cut steak, which is the star of the plate, requires a larger portion than meat used as an ingredient in a stir-fry or curry.

Main course: For a meal where meat is the central component (e.g., steak and a side salad), a portion of 1/2 to 3/4 pound (8-12 oz) per adult is appropriate.
Mixed dishes: In dishes where meat is combined with other ingredients like vegetables and carbohydrates (e.g., pasta sauce, stir-fry), you can reduce the meat portion to 1/4 to 1/3 pound (4-6 oz) per person.
Larger appetites and leftovers: When cooking for larger eaters or hoping for leftovers, it is always wise to increase the portion size or purchase a little extra.

Comparison of Meat Portions (Raw Weight per Person)

To help you visualize the differences, here is a practical comparison table showing raw weight recommendations for various meat types for one person.


Meat Type	Main Course (Oz / g)	Mixed Dish (Oz / g)	Notes
Boneless Beef Steak / Chicken Breast	5–7 oz / 150–200 g	4–6 oz / 125–175 g	Standard portion for most meals.
Bone-In Cuts (e.g., Steak, Ribs)	8–12 oz / 250–350 g	Not applicable	Heavier weight accounts for the bone.
Ground Meat (Beef, Lamb)	6–8 oz / 175–225 g	4–6 oz / 125–175 g	Can have higher shrinkage due to fat content.
Poultry (Bone-In, e.g., Drumstick)	8–12 oz / 250–350 g	4–6 oz / 125–175 g	Also accounts for bone weight.
Roasts (Beef, Pork)	8 oz / 225 g	Not applicable	Best calculated as a total for the group.

Conclusion: Finding Your Perfect Portion

Ultimately, figuring out how much meat for 1 person per meal involves a mix of dietary guidelines, common sense, and personal preference. By using standard guidelines as a reference, you can ensure you're cooking healthy, balanced meals without unnecessary waste. Remember to consider the raw versus cooked weight, the presence of bones, and the role the meat plays in your overall dish. Visual cues and a simple kitchen scale are your best tools for getting it right every time. The key is moderation and balance, filling half your plate with vegetables and the remaining space with a reasonable portion of protein and carbohydrates.

For more detailed nutritional guidance and specific dietary recommendations, you can consult resources from health organizations like the Food and Agriculture Organization (FAO), which offers extensive data on dietary consumption trends and nutritional needs worldwide.

Frequently Asked Questions

A healthy serving size of meat for one person is typically around 150–200 grams (about 5-7 ounces) of boneless, cooked meat. For lean red meat, some dietary guidelines recommend a smaller portion of about 65 grams cooked weight.

Yes, bone-in meat requires a larger raw portion size to get the same amount of edible meat. A good estimate is to plan for 250–350 grams (8-12 ounces) of bone-in meat per person.

To account for weight loss during cooking, purchase more raw meat than your desired cooked portion. For example, beef and pork typically shrink by 20–25%, while poultry shrinks by 15–20%.

You can use your hand as a visual guide. A standard portion of boneless meat is about the size and thickness of your palm. For fish, a portion is roughly the size of your entire hand.

No, the portion should be adjusted. For a main course where meat is the focus, plan for a larger portion (8-12 oz). For a mixed dish like a stir-fry or casserole, a smaller portion (4-6 oz) is sufficient as the meat is combined with other ingredients.

For ground meat used in dishes like burgers or tacos, a portion of 125–175 grams (4-6 ounces) per person is generally sufficient.

Dietary guidelines often recommend smaller, balanced portions of meat, suggesting alternatives like legumes and fish. For instance, the NHS recommends a daily average of no more than 70g of red and processed meat for those who eat it.