What Is the Best Meat to Eat When Trying to Gain Weight? A Guide to Strategic Choices

October 23, 2025 •

5 min read

According to Healthline, red meat is among the most effective foods for building muscle and gaining weight, particularly due to its high protein and calorie content. When considering what is the best meat to eat when trying to gain weight, your ideal choice depends on whether you prioritize calorie density or lean protein for muscle development.

Quick Summary

This guide explores various meat options for healthy weight gain, detailing the caloric density of fattier cuts and the high protein content of leaner choices, along with the importance of a balanced, nutrient-dense diet.

Key Points

High-Calorie Red Meat: Fatty cuts of beef like rib-eye and brisket, as well as lamb chops and pork belly, are high in calories, protein, and nutrients essential for bulking.
Lean Protein for Muscle: Leaner meats like chicken breast, sirloin steak, and bison provide high-quality protein necessary for building lean muscle mass without excessive saturated fat.
Essential Omega-3s: Fatty fish, including salmon and mackerel, offer an excellent source of protein, healthy fats, and omega-3s that aid in muscle repair and overall health.
Fat vs. Lean: Your choice between fatty and lean meat should be based on your specific goal—caloric surplus for bulk or concentrated protein for lean mass, while prioritizing a healthy balance.
Complement Your Diet: For effective and healthy weight gain, meat should be part of a balanced diet that includes healthy carbohydrates, fats, and other nutrient-dense foods.
Cooking Matters: Opt for healthier cooking methods like grilling or baking over frying to maximize the nutritional benefits of your meat, and use healthy fats like olive oil.

The Fundamental Role of Meat in Healthy Weight Gain

For those aiming to gain weight in a healthy, controlled manner, incorporating meat is a highly effective strategy. The goal is to create a calorie surplus, where you consume more calories than you expend, and meat is a calorie-dense food source that is rich in protein. Proteins are the essential building blocks for muscle tissue, and a higher protein intake is crucial when your weight gain efforts are focused on increasing muscle mass rather than fat.

Meat also provides other valuable nutrients that support muscle growth and overall health. Red meats, for instance, are rich in the amino acid leucine, which is vital for stimulating muscle protein synthesis, and they also contain dietary creatine, known to boost muscle size and strength. Different types of meat offer varying nutrient profiles, allowing for a strategic approach based on your specific dietary goals.

Choosing the Best Meat for Calorie Density and Muscle Growth

Not all meat is created equal when it comes to weight gain. The fat content of different cuts significantly impacts their caloric density. Choosing the right kind of meat depends on your overall dietary approach and how quickly you want to increase your caloric intake.

High-Calorie Options: The Fattier Cuts

For those who need a substantial calorie boost and have no dietary restrictions regarding saturated fats, fattier cuts of meat are highly effective. The fat content provides a concentrated source of energy, helping to achieve a calorie surplus more easily.

Rib-eye Steak and Brisket: These cuts of beef are marbled with fat, making them rich in calories and incredibly flavorful. Rib-eye steaks can easily provide a significant number of calories in a single serving.
Lamb Chops: Lamb is a very nutrient-dense meat, and chops are a fattier cut that provides a substantial calorie count along with beneficial nutrients like B vitamins and zinc.
Pork Belly: This is one of the fattiest cuts of meat available and is exceptionally high in calories. It is an effective tool for boosting caloric intake, but should be used thoughtfully within a balanced diet.
Chicken Thighs (with skin): While chicken breast is famously lean, chicken thighs with the skin on contain a higher fat content, making them a more calorie-dense choice for weight gain compared to breast meat.

Leaner Cuts for Protein-Focused Gain

If your weight gain is tied to a rigorous training program and you want to prioritize lean muscle mass while controlling fat intake, focusing on high-protein, leaner cuts is the better approach. These options provide the necessary amino acids for muscle repair and growth without excessive calories from saturated fat.

Chicken Breast: A staple for bodybuilders and athletes, chicken breast is a complete protein source, versatile, and relatively low in fat and calories, making it ideal for building muscle without adding extra fat.
Sirloin and Round Steak: While leaner than rib-eye, these cuts of beef are still excellent sources of high-quality protein, iron, and other essential nutrients. They support muscle growth and recovery effectively.
Bison: Extremely lean and high in protein, bison is a great alternative to beef for building muscle mass while keeping fat intake low. It also offers more iron than both chicken and beef.
Pork Tenderloin: This is one of the leanest cuts of pork, providing high-quality protein without the extra fat found in other cuts.

The Case for Fatty Fish

Fatty fish, such as salmon and mackerel, are often overlooked in favor of land animals but are a potent source of protein, calories, and healthy fats. These are especially beneficial because of their rich omega-3 fatty acid content. Omega-3s are not only heart-healthy but also help reduce inflammation, which is crucial for muscle recovery after intense workouts. Incorporating fatty fish a couple of times per week is a smart move for balanced, healthy weight gain.

Meat Comparison for Weight Gain

To help you decide, here is a quick comparison of common meat choices for weight gain:


Meat Type	Example Cut	Calorie Density	Protein Level	Healthy Fats	Key Nutrients
Beef	Rib-eye, Brisket	High	High	Moderate	Leucine, Creatine, Iron, Zinc
Beef	Sirloin, Round	Moderate	High	Low	Protein, Iron, B Vitamins
Chicken	Thigh (with skin)	Moderate	Moderate-High	Moderate	Protein, B Vitamins, Selenium
Chicken	Breast (skinless)	Low	High	Low	Protein, Leucine, Iron
Pork	Belly	Very High	High	High	B Vitamins, Phosphorus, Zinc
Pork	Tenderloin	Low	High	Low	Lean protein, Vitamins
Lamb	Chops	High	High	High	B Vitamins, Zinc, Protein, Omega-3
Fish	Salmon, Mackerel	High	High	Very High	Omega-3s, Protein, Vitamin B12

Maximizing Weight Gain: Beyond the Meat

While meat is a cornerstone of a weight gain diet, it should be part of a broader, balanced approach. For healthy weight gain, it's vital to supplement your meat intake with other nutrient-dense, high-calorie foods.

Healthy Carbohydrates: Add calorie-dense carbs like potatoes, sweet potatoes, and whole grains to fuel your workouts and replenish muscle glycogen stores.
Healthy Fats: Incorporate calorie-rich fats from sources like avocados, nuts, seeds, and nut butters into your meals and snacks.
Dairy: Full-fat milk, Greek yogurt, and cheese can easily add significant calories and protein to your diet.
Increase Meal Frequency: Eating smaller, more frequent meals (5–6 per day) can help increase your total daily calorie intake without feeling overly full.
Cooking Methods: How you prepare your meat matters. Grilling, broiling, and baking are healthier than frying. To add calories and flavor, use healthy oils, cheese, or sauces.

For more comprehensive dietary advice on healthy weight gain, see the guidelines from the National Health Service (NHS).

Cooking for Gains: Simple Meat Preparation Tips

Incorporating high-calorie meat into your diet can be delicious and straightforward. Here are some simple ideas:

Bulk Cook: Prepare large batches of ground beef or slow-cook a brisket to use in meals throughout the week.
Hearty Stews: Use cheaper, fattier cuts like beef chuck or pork belly for rich, satisfying stews that are great for meal prepping.
High-Calorie Salads: Top a leafy green salad with sliced fatty steak or chicken thighs, then add nuts, seeds, cheese, and a creamy dressing for a calorie boost.
Homemade Burgers: Make your own patties with high-fat ground beef, and serve on whole grain buns with avocado, cheese, and other calorie-rich toppings.
Omega-3 Meals: Cook salmon or mackerel fillets with olive oil and serve with roasted sweet potatoes for a balanced, nutrient-dense meal.

Conclusion

When asking, 'what is the best meat to eat when trying to gain weight?', the answer isn't singular. For maximum calorie intake, fattier cuts of red meat like rib-eye, brisket, and lamb chops are highly effective. For a leaner approach focused on pure muscle mass, chicken breast, sirloin steak, or bison are excellent choices. Including fatty fish like salmon provides not only protein but also beneficial omega-3s for recovery. The key is to select the meat that aligns with your specific fitness and health goals, consistently integrate it into a balanced, high-calorie diet, and complement it with other nutrient-dense foods to achieve healthy, sustainable weight gain.

Frequently Asked Questions

Both can be effective, but serve different purposes. Fatty cuts are higher in calories, which helps achieve a calorie surplus more easily. Leaner cuts provide more protein relative to calories, which is ideal for building muscle mass while minimizing fat gain.

For maximum calories, fattier cuts like rib-eye, brisket, and flank steak are excellent choices. For a leaner, high-protein option, sirloin and round steak are recommended for building muscle mass.

Yes, chicken thighs are generally better for gaining weight because they have a higher fat content than chicken breasts, making them more calorie-dense.

While red meat is effective for weight gain, it should be consumed in moderation as part of a balanced diet. Healthline suggests consuming no more than 50g per day, but this can vary based on individual health factors. Balance it with other protein sources.

Fatty fish like salmon and mackerel are rich in healthy fats, particularly omega-3 fatty acids, along with high-quality protein. Omega-3s support muscle recovery and offer additional health benefits.

Yes, budget-friendly meat options can support weight gain. Consider using less expensive fatty cuts like ground beef, pork shoulder, or chicken thighs, and pair them with low-cost, calorie-dense foods like rice, potatoes, and beans.

While processed meats like sausages and bacon are high in calories, they are also often high in saturated fats and sodium. Focusing on whole, unprocessed meat sources is recommended for a healthier weight gain process.