What is the Recommendation for Meat in the Protein Group?

December 28, 2025 •

3 min read

According to a 2021 study, most adults in the UK already eat close to the recommended amount of lean red meat, but often exceed limits when including processed varieties. So, what is the recommendation for meat in the protein group, and how can you achieve a healthier balance?

Quick Summary

Current dietary recommendations emphasize a moderate intake of lean meat while limiting red and processed varieties, prioritizing plant-based proteins, and incorporating fish. It is crucial to choose leaner cuts, manage portion sizes, and focus on overall dietary variety for optimal health.

Key Points

Prioritize Lean Options: Focus on lean cuts of poultry and meat, like chicken breast, pork loin, and sirloin, as they are lower in saturated fat.
Limit Red and Processed Meat: Significantly reduce your intake of red meats like beef and lamb, and minimize processed meats such as sausages and deli cuts.
Moderation is Key: Consume meat in moderate portion sizes. Aim for a weekly limit, such as 12–18 ounces of red meat, to lower health risks.
Diversify Protein Sources: Incorporate a variety of proteins into your diet, including fish, eggs, beans, and lentils, to reduce reliance on meat.
Practice Safe Cooking: Always cook meat to its safe minimum internal temperature to kill bacteria and prevent foodborne illness.
Choose Healthier Cooking Methods: Opt for grilling, baking, or broiling over frying to further reduce unhealthy fat intake.

Understanding the Protein Group and Meat Recommendations

The protein food group includes more than just meat; it also encompasses poultry, fish, eggs, beans, peas, nuts, and seeds. When it comes to meat specifically, health organizations worldwide provide guidelines that prioritize lean options and moderation. The key is to see meat as one component of a varied protein intake, not the sole source. Recommendations typically focus on reducing red meat and highly processed meat, while favoring lean cuts and incorporating other protein sources.

The Case Against Processed and Excess Red Meat

Organizations like the World Health Organization and the American Institute for Cancer Research have linked excessive intake of red and processed meat to an increased risk of certain cancers, particularly colorectal cancer. Processed meats—such as bacon, sausages, and deli meats—are often high in salt and saturated fat, which can also contribute to heart disease and high blood pressure. Even without processing, high consumption of red meat, such as beef, pork, and lamb, is associated with a higher risk of heart and metabolic problems. For this reason, official guidance urges consumers to limit these types of meat.

Prioritizing Lean Meat and Poultry

Lean meat and poultry are excellent sources of high-quality protein, essential vitamins, and minerals with less saturated fat. Lean cuts of beef (like sirloin and tenderloin), pork (tenderloin), and skinless poultry (chicken and turkey breast) are lower in calories and fat compared to their fattier counterparts. This makes them a healthier choice for weight management and heart health, especially when part of a calorie-controlled, low-fat diet.

Recommended Portions and Weekly Limits

While specific guidelines can vary slightly by region, most recommendations converge on a moderate weekly intake. For instance, the American Institute for Cancer Research suggests limiting red meat to no more than 12–18 ounces (cooked weight) per week. For processed meat, the consensus is to consume it as little as possible. For context, a standard 3-ounce serving of cooked meat is about the size of a deck of cards or the palm of your hand.

Here are practical ways to manage your meat consumption:

Reduce Portion Sizes: Instead of a large steak, opt for a smaller cut and fill the rest of your plate with vegetables and whole grains.
Choose Leaner Cuts: Ask your butcher for lean cuts or look for nutritional labels indicating lower fat content.
Go Skinless: Remove the skin from chicken and turkey to significantly reduce fat intake.
Use Healthier Cooking Methods: Grilling, baking, broiling, and boiling are healthier alternatives to frying.
Include Meat-Free Days: Incorporating meat-free days and relying on plant-based proteins is an effective strategy to reduce meat intake.

Comparing Meat and Plant-Based Proteins


Feature	Meat-Based Proteins (e.g., Lean Beef, Chicken)	Plant-Based Proteins (e.g., Beans, Lentils, Nuts)
Complete Protein	Yes, contains all nine essential amino acids.	Often incomplete, but can be combined to form a complete protein.
Saturated Fat	Contains varying amounts; higher in fatty cuts.	Contains very little to no saturated fat.
Fiber	No fiber.	High in dietary fiber, which aids digestion.
Micronutrients	Excellent source of heme iron and vitamin B12.	Rich in phytonutrients, but iron is less bioavailable.
Cholesterol	Contains cholesterol.	Cholesterol-free.
Environmental Impact	Generally higher carbon footprint and water usage.	Typically a lower carbon footprint and more sustainable.

Conclusion: The Importance of a Balanced Approach

The recommendation for meat in the protein group is not to eliminate it entirely but to consume it strategically and in moderation. By prioritizing lean, unprocessed meats, limiting red and processed varieties, and balancing your diet with other protein sources like fish and plants, you can gain the nutritional benefits while minimizing health risks. This balanced approach, focusing on lean cuts, healthy cooking methods, and portion control, is the most effective way to enjoy meat as part of a healthy lifestyle.

For more detailed information on specific health implications, visit the American Institute for Cancer Research.

Cooking Meat Safely

To ensure meat is safe to eat, always cook it to the correct internal temperature to kill harmful bacteria. Use a meat thermometer for accuracy. It's also important to avoid washing raw meat, as this can splash bacteria onto surfaces.

Minimum Internal Cooking Temperatures:

Ground Meats (Beef, Pork, Lamb): 160°F (71°C).
Poultry (Whole or Ground): 165°F (74°C).
Fresh Beef, Veal, Lamb, Pork (Steaks, Chops, Roasts): 145°F (63°C) with a 3-minute rest time.

Frequently Asked Questions

While guidelines can vary, many health authorities recommend limiting red meat to a maximum of 3–4 portions (12–18 ounces cooked weight) per week. It is best to incorporate fish and plant-based proteins on other days.

Red meat refers to meat from mammals like beef, pork, and lamb. Processed meat is any meat preserved by smoking, curing, salting, or with added preservatives, including bacon, ham, and hot dogs. Processed meats are often high in saturated fat and salt and should be limited.

No. While all meat provides high-quality protein, they differ in their nutritional profiles. Lean cuts are lower in saturated fat, while red meat is richer in nutrients like iron and B12. Fish offers omega-3 fatty acids, and plant-based options provide fiber.

For most people, eliminating red meat is not necessary. A modest intake of lean, unprocessed red meat can provide valuable nutrients like iron and zinc. However, limiting consumption and focusing on lean options is recommended.

When purchasing meat, look for cuts with the least visible fat, such as loin or round cuts of beef and pork. For poultry, choose breast meat without the skin. Reading nutritional labels can also help you compare fat content.

To cook meat healthily, use methods like grilling, broiling, baking, or boiling instead of frying. You can enhance flavor with herbs, spices, and marinades instead of high-fat sauces.

Excellent non-meat protein sources include fish, eggs, beans, lentils, nuts, and seeds. Varying your protein intake with these options can provide a wider range of nutrients and reduce your reliance on meat.