Is 700g of meat a lot for your weekly diet?

October 23, 2025 •

3 min read

According to the World Cancer Research Fund, a maximum of 700-750g of raw red meat (equivalent to 500g cooked) is the recommended weekly limit for healthy adults. So, consuming 700g of meat in one week can be considered at the upper end of recommended intake, particularly if it's red meat. This article explores whether 700g of meat is a lot and the health implications involved.

Quick Summary

This guide explains how 700g of raw meat aligns with public health recommendations, distinguishing between different meat types. It explores potential health effects of high meat consumption, provides nutritional context, and offers balanced alternatives to excessive red meat intake. The article provides essential information for moderating meat portions.

Key Points

Weekly Limit: 700g of raw red meat is the approximate upper limit for a week, not a single meal.
Red vs. White Meat: The health implications differ significantly; red meat is associated with more risks than lean white meat.
Health Risks: Consuming excessive red meat can increase the risk of bowel cancer and heart disease due to high saturated fat.
Balanced Diet: 700g can displace other vital food groups like vegetables, fruits, and legumes, leading to an unbalanced diet.
Portion Control: Spreading the intake over multiple smaller servings and including 'meat-free' days helps maintain balance.
Nutrient Source: Meat is a good source of protein, iron, and vitamin B12, but moderation is key to avoid risks.

Understanding Dietary Guidelines and 700g of Meat

For many people, 700g of meat represents a significant amount, especially if consumed within a single sitting or spread across just a couple of days. Public health organizations like the World Cancer Research Fund (WCRF) and the Cancer Council of Australia provide clear guidelines regarding weekly meat intake. They suggest a maximum intake of around 700g of raw red meat per week for adults, which translates to about 500g once cooked. This means that if 700g is consumed as red meat over a week, it is right at the edge of the recommended upper limit. The classification and preparation method of the meat also play a crucial role in its overall impact on health.

The Impact of Red vs. White Meat

It is important to differentiate between red meat (beef, pork, lamb) and white meat (chicken, fish). The health risks associated with red meat consumption, particularly processed red meat, are more pronounced due to its saturated fat content and the potential formation of carcinogenic compounds during high-temperature cooking. In contrast, lean white meat, particularly fish rich in omega-3 fatty acids, is often encouraged as a healthier alternative. A 700g intake of lean white meat would have significantly different nutritional and health implications compared to the same amount of fatty red meat.

Health Concerns: Regular consumption of excessive red meat and processed meats has been linked to an increased risk of heart disease, type 2 diabetes, and certain cancers, especially colorectal cancer. The saturated fat and sodium content in processed varieties further contribute to potential cardiovascular risks.
Nutritional Value: Meat is a great source of protein, iron, and B vitamins, particularly B12. A 700g portion provides a substantial amount of these, which can lead to overconsumption of certain nutrients while displacing other food groups like vegetables, fruits, and whole grains.

Practical Portioning for a Healthy Diet

To moderate meat intake, it's helpful to visualize and portion meals effectively. Dietary guidelines suggest that for a balanced diet, half the plate should be vegetables, a quarter protein, and a quarter carbohydrates. For a 700g total weekly intake of red meat, this could be spread across 3-4 smaller servings throughout the week, rather than consumed in one or two large meals. Integrating 'meat-free' days is another strategy that can help reduce overall consumption.

A Balanced Weekly Menu with 700g of Red Meat

Instead of a single large steak, consider a varied approach:

Meal 1: 150g portion of lean ground beef in a pasta sauce with plenty of vegetables.
Meal 2: 200g serving of steak, accompanied by a large salad.
Meal 3: 150g of lamb in a curry with legumes and rice.
Meal 4: 200g of lean pork chops with roasted root vegetables.
Meat-Free Days: Fill the remaining days with meals based on fish, poultry, eggs, and plant-based proteins like legumes, tofu, and lentils.

High Meat Intake vs. Recommended Portion


Feature	700g of Meat (One Week)	Public Health Recommendations	Benefits of Moderation
Saturated Fat	Potentially very high, especially with fatty cuts.	Limited intake to reduce LDL cholesterol levels.	Lower risk of cardiovascular disease.
Iron Content	Excellent source, but can lead to overload with consistent high intake.	Lean red meat recommended for iron, but not in excess.	Reduces risk of iron overload complications.
Cancer Risk	Increased risk linked to high red and processed meat intake.	Limit red meat, avoid processed meats where possible.	Reduced risk of certain cancers, particularly colorectal.
Dietary Balance	Can displace other nutrient-rich foods like vegetables and legumes.	Emphasizes a variety of protein sources and plant-based foods.	Better nutrient variety and higher fiber intake.

Conclusion

While a 700g weekly consumption of red meat aligns with the upper limit of public health recommendations, it can be considered a lot when considering a balanced and varied diet for long-term health. Eating this quantity within a short period, or if it consists mainly of processed or fatty cuts, poses potential health risks, including a higher risk of heart disease and certain cancers. By being mindful of portion sizes, opting for lean cuts, incorporating white meat and plant-based alternatives, and adopting ‘meat-free’ days, it is possible to enjoy meat in a way that is consistent with broader health goals. This approach ensures that you benefit from the nutritional properties of meat without the risks associated with overconsumption.

For more detailed information on healthy dietary patterns, you can refer to resources from reputable health organizations like the World Cancer Research Fund.

Frequently Asked Questions

No, consuming 700g of red meat in a single day is far beyond the recommended portion and is not considered healthy. Most health bodies suggest limiting red meat to a maximum of 700g raw weight per week.

High consumption of red meat is linked to an increased risk of heart disease, stroke, certain cancers (especially colorectal), type 2 diabetes, and high cholesterol levels.

To reduce meat intake, try having 'meat-free' days, swapping red meat for lean white meat or plant-based proteins, and incorporating smaller portions into meals.

Yes, it matters significantly. Health risks are primarily associated with red and processed meats due to saturated fat and other compounds, while lean poultry and fish are generally healthier options.

For an adult, 700g of raw meat would provide around 3 to 4 smaller-to-moderate servings (175-233g per serving), assuming it is the main protein source.

Good alternatives include fish, poultry, eggs, legumes (lentils, beans), nuts, seeds, and tofu.

Regularly exceeding the recommended weekly limit, especially with red or processed meat, increases your long-term risk of developing chronic diseases such as heart disease and cancer.