5 types of meat for all of my Spartans out there.

I know a lot of you work hard, play hard and most of all you train hard! 
When you train hard, protein is a essential part your diet. 

 

  There has been a lot of talk about how red meat raises a males testosterone. Consumed moderately, it can be beneficial to your diet. There are all kinds of red meat that are lean, will promote muscle growth, and most of all “taste great”!

If you’re not into beef, it’s ok. There are other types of meat that will give you the protein that you need. Chicken, turkey and pork have lean cuts also that will help you out with variety in your diet.

Flank steak 

  Flank steaks are amazing! It’s a perfect cut of beef for the grill. The fat content for a whole flank steak (the entire piece) is about 32 grams, while the protein content for a whole flanks steak is about 106 grams. A whole flank wieghs about 2lbs . That’s  very lean for a cut of red meat!

The price for a flank steak ranges from 5.99 lb (on sale) to 7.99 lb (off sale). A whole flank steak will serve about 3 people. It mixes well with vegetables​, quinoa, and brown rice.

90% ground beef 

  90% lean ground beef can easily be found anywhere and breed selections of ground beef are abundant. Whether you like grassfed, Angus or all natural beef, they’re easy to find. It’s also inexpensive. Priced under $6 a pound, it won’t breaking the bank to get lean ground beef.

Being lean, 90% lean ground beef has about 200 calories, 24 grams of protein, and 11 grams per 4 onces. That’s about a hamburger pattie size of beef. Who doesn’t like a hamburger?

{You can also learn more about ground beef by clicking here!}

If you’re a person who questions “how lean store grade ground beef is”, check out this personal grinder. It’s capable of grinding all kinds of meat, and you can make your own sausage with it also!

 

Bonless center cut pork loin 

Pork is usually known for having a high fat content, but a center cut pork loin (ccpl) is a leaner cut of pork. If you trim a ccpl well, you will have a lean cut of meat with a high level of protein. A ccpl that has been trimmed will, can be tough if it’s over cooked. I feel for the best result, you should cook it in a crock pot or roast it in your oven. 

The nutritional facts for the ccpl goes as followed. There is about 8 grams of fat, 24 grams of protein that equates to 170 calories form a 4 once serving. There is also 515 mg of patasium.

You can serve your ccpl as a whole roast or have your butcher cut it into chops for you. They’re on sale a lot and can go from 1.99 lb (on sale) to 4.99lb (off sale).

If your interested in learning more about boneless center cut pork loin click here.

Bonless turkey breast.

   Turkey breast is another good option for lean protein. It has less saturated fat than red meat does. A butterflied breast ( as in the photo above)  is easy to grill or roll it up and add your favorite ingredients to make a pinwheel out of it. You can keep your bonless turkey breast whole, butterflied, or cut into cutlets. You can also have you butcher cut it into small cubes and make a soup with it.

The bonless turkey breast is a friend to any diet! At 130 calories per 4 ounce serving size, you get 28 grams of protein and .50 grams of fat. It’s the lowest amount of calories and the highest and of protein per serving than any of the meats that are mentioned.

Most of the time bonless turkey costs less than 5 $ a pound. A average package is about 2 pounds. Most supermarkets will cut up turkeys, so they’re easy to come by.

Boneless chicken thighs 

Boneless/skinless chicken thighs (bsct) are not a as lean as chicken breast, but they’re high in protein. The little extra fat is good for flavor. A customer of mine who is a bodybuilder told me about this. If you, or if you have your butcher trim off the extra fat, it will make it leaner.

(Bsct) cost less than 3$ a pound. They’re amazing in soup or to put into a crock pot. The calories for a (bsct) goes as followed… In a 4oz serving size you get 4.5 grams of fat, 22 grams of protein that will add 130 Calories to your diet. When I saw the numbers myself I was surprised. I thought the fat content would be higher.
I hope this article is helpful. If you would like learn or see posts on other cuts of meat just message me ! I will be glad to help!

Thanks for all your support, The Hamptons butcher