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

Dry aging a Loin of beef: part 2


28 days is finally up! It‘s been hard to watch my loin of beef age and not able to eat it. The process was simple and required only a few items and time.
In part 2 of “dry aging a Loin a of beef” I will be going over how to trim the loin, how to cut around the bone and the easiest way to cut it into steaks. When you trim your loin , you don’t want to over trim it. Meat is expensive and you don’t want any to go to waste.

This is the first bone i cut around.

Cutting around the bones:

   Always face the knife away from you while trimming and de-boning a piece of meat. I can’t stress this enough and it will save your fingers. Always cut your meat on a cutting board. This keeps the meat from sliding around. Place the loin upside down with the fat against the board. You will use the blade of your knife to separate the bone from the meat. You will have to do this in 3 parts. Once all the bones are taken out, it’s considered Boneless.

The 1st part is to scoop out the front bone.

The Loin of beef with the front bone taken off.

After the front bone is scooped out , you’ll need to get the three little ones in the middle, and then the bones that are on the bottom. The bones in the middle and on the bottom take a little work to get out.

These bones are in the middle and you will need to use the tip of the knife to get around them. * Keep you finger away from the blade.


The exposed meat, and the meat around the bones dry up and become tough. It’s best to take your time and go slow.

The “bottom bone” that I removed. I put the tip of the knife under this bone to separate it.

   Warning ;  The dried meat is tough so be careful and cut away from yourself and watch your fingers!  

The dried out, outer part of the loin of beef that will be trimmed off.

Now you’re ready to trim the dried up meat away. 

As the same way you remove the bones, you will trim off the fat. The blade of the knife should be facing away from you. Take off thin slivers of the dried beef with a long stroke. Doing it with little Stokes will on make it look messy.

I found it’s easiest to start trimming, is with face of the loin. After the face, I will trim the outer fat and any dried up dark spots. Once you have trimed the outer part you are left with a soft tender center. Slice your steaks to a width you desire. I cut mine at around a half to three quarters of a inch thick.

The loin of beef with the dried out meat removed. look at the beautiful color of the center.

.“When you cook your steaks you have to be careful”.

Dry aged steaks cook faster than non-dry aged. So, when you cook your steaks, you have to be careful! I cooked mine in a pan for 5 minutes on each side. I cooked them on a medium flame. Just rub a little olive oil and add a  little salt/pepper. You can grill your steaks also, but you have to cut them a inch thick or better. This will keep you from over cooking them.

Quick tips;

1. Make sure you use a cutting board and always trim/cut away from your fingers 

2. Make sure you have a sharp knife (for one i suggest click here) and a good cutting board click here.

3. Don’t over cook your meat. Medium rare is way to serve a dry age steak.

4. Enjoy your efforts!

* Disclaimer!! If you try this at home, use extreme caution! I am a professional and still get cut from time to time. You are responsible for yourself if you try this at home!

Thanks for reading, if your enjoyed this article please like and share.

The Hamptons butcher 


Dry aging a Loin of Beef : Part 1

Dry aging beef is a great way to turn a great steak into a amazing one! 


I will be taking a loin of beef that was on sale and dry aging it for 28 days.   


So, what’s the big deal about dry aging beef? 


   Dry aging is a process that is used to tenderise and enhance a meats flavor. It is a process that requires time, refrigeration and space. Beef that has been dry aged is expensive because aging takes a lot of time.  This is the reason it cost so much for a dry aged steak in a restaurant. It’s like a fine wine and a whisky with age on it , the longer it ages, the more desirable it comes.  Prime cuts are what’s normally used to be dry age. As I mentioned a dry age steak is expensive, a cut of dry aged beef in a restaurant will cost around a $100 a steak. 

What does the process consist of?

   Dry aging starts by selecting a cut of beef. A Rib, Shell, or Porterhouse are commonly used. Most people will tell you to use a prime cut. I feel a good Angus cut of beef will work just as good. Make sure there is good marbling and a nice color to your piece.

You want to dry it of with paper towel and put it in a pan with a metal rack. I used a plastic container cover to rest the meat on and used a plate as the base.

The outer part of the beef will get black and leathery, while the inside will lose moisture and the enzymes will break the meat down. This is what makes it tender. The dried out outer part will keep mold from growing inside the meat.

How did I picked out the meat I am using. 

The cut I am using is a Loin cut of beef. I used the side closest to the rib. This is a great cut that has a lot of flavor. I used a Angus cut of beef. It’s about 5 inches long and weighs about 5 pounds (keep your jokes to yourself). By the time I reach 28 days, my piece should shrink to 34 pounds. That’s enough for about 4 steaks. In the photo above is a good cut of meat that you use as a reference. It has great color and marbling.  

To learn how to pick out a shell steak click here


When the meat is finished drying I will have to trim off all of the outer dried out parts to get the editable center. I originally thought this would be 3 parts but I cut it down to 2 blogs. In part 2, I will go over how to trim it.

I used :

2 container caps

1 plate as a base.

If your’re nervous about doing this in your refrigerator, try this kit by UMAi Dry. They have a nice little kit that is highly recommended and is easy to use. click here

(Above) A loin cut of beef that has been only aging for a couple of days.

Stay tuned for the second part of this article coming at the end of this month!

If you enjoyed this please like and share.

Thanks again,

The Hamptons butcher 

Learn how to pick out a amazing Pot roast!

Here are a some good “Pot roasting ideas”, for you to pot for those cold days ahead.

(above) Three proper pieces of Boneless Chuck roast.

It’s time to break out your crock pot!   

I love to eat pot roast this time of year, and so do a lot of you. They’re easy to cook and if you own a crock pot, there is nothing to cooking one! If your’re single or a college student it’s a must. A crock pot can cost less than 20$ click here on Amazon.  In this post we will go over the different cuts of beef and how to pick out a proper one!

So what’s a pot roast? 

   A Pot roast can be many different cuts, from different parts of the cow. It’s usually from the fattier sections of the cow. Once i had a Chef ask “why wouldn’t I suggest a boneless loin roast to pot”? I answered him like this ” Pot roast comes from the basic cuts of the cow. When it’s cooked properly it doesn’t matter how fancy the cut of meat is”. Buying a expensive cut of beef like a “filet roast or beef loin roast” to pot, is just silly!

A Pot roast is a simple cut of meat cooked slowly cooked with basic ingredients, that’s all that is needed.All you need is a pot, water and vegetables. Its a inexpensive meal that goes a long way and is….. always tastes better the next day! 

  • Bottom round roast
(Above) A whole Bottom round sectioned into three pieces. The left piece is the (Bottom round) in the center (Bottom round Center cut) and on the right is the ( Rump).

The Bottom round cut is the cut that is on the left side of the photo above. It’s the cheapest out of all the roasts but, is a cut with a good grain and goes a long way! Sizes range from 3-6 lbs. I feel anything bigger than 4 lbs you are going to have to cut into half to fit it into a pot.

(Above) Bottom round

The Center cut of the Bottom round is a personal favorite of mine! I feel that it has a good grain with a lot of meat. As you can see in the photo below, it’s just a lovely cut . Sizes tend to range from 3-4 lbs . Keep that in mind when picking one out. The Center cut of Bottom Round and Bottom round roast are usually 3-4 $ lb.

(Above) Center cut bottom round .

The Rump roast is the cut that is on the far right in the photo below. It has a lot of grain and most people feel it’s the best cut from the bottom round. The Rump costs a little more than the other two, but won’t break the bank. The Rump roast tends to range from 3-6 lbs.

(Above) Rump roast.

All Rump roast cuts come from the hind of a cow. Generally they’re little tuff , but when they are slow cooked it is as tender as hell! The Rump roast will cost around 4-5$ lb on average.

Ok, how about some Shoulder roasts?

(Above) a beautifully grained boneless Shoulder roast.

A Shoulder roast is another wonderful cut of beef for potting! It is on sale alot during the cooler months and is a hearty piece of meat. This cut comes from the shoulder of the cow. The Shoulder roast is a marriage between being lean and having good marbling. I prefer this cut of beef  for when I make my chopmeat. The Shoulder roast size ranges from 2 1/2 -6 lbs. They cost around 5$ lb, and is even cheaper when it is on sale!

(Above) A Boneless Chuck roast

The Boneless Chuck roast is the Cadillac of the roasts that I have mentioned. It has it all! Flavor, marbling and great texture! This roast tends to be bigger in diameter.The Boneless chuck roast are about 8 inches in diameter . The cut from the center (as in the photo above)  is a good reference in choosing a roast

The Boneless chuck roast does cost a little more. It generally cost around 6-8$ a pound per cut. It might cost a bit more, but it makes up for it in flavor!

   There are a few things to remember when buying a Pot roast…..

1. Always check the color and marbling of the meat you are picking out. The photos above are perfect examples to reference from.

2. A low flame and a lot of time is what makes a good roast! 

3. A half of a pound per person is the recommended serving size. 

As always … It’s not the person that makes the meat, but it’s the meat that makes the meal!


Pork belly anyone?

Over the last couple of years this cut of pork has been gaining in popularity!          

(Above) Pork belly


“So what’s the big deal with pork bellies”?

When Pork bellies are cooked correctly, they’re great! They are extremely tender and its easy to make a “pig of yourself” while eating them.The combination of fat, meat and skin is what makes them great.

A popular cut of pork served in bbq styled restaurants all over the united states. I have also seen the skin cut into little cubes and served over collared greens.

I have also heard people making thier own home made bacon out of them.

The pork belly is synonyms with its name. It’s from the belly of the pig.

(Above) A whole pork belly.

How do pick one out?  

   Picking one out dependents on how may people you feed.

Preferably you want a piece with a light color and a fresh pink glow. The darker the pork is , the older it is! You also want a piece with a firm but tender feel. If it’s overtly loose or sticky to the touch avoid it.


(Above) A beautiful cavity side of Pork belly. NOTICE the fresh color of the meat and bones! 

A whole Pork belly will serve a family of 5 easily.If you buy a whole one and have a small grill, you might want to ask your butcher cut it into 3 pieces. A whole Pork belly is about 23 inches. If you have a smaller family, a 4 rib piece will do. Most people either grill them or smoke them.

(Above) 2 pieces Pork belly cut from a whole piece.

Another way to order them is to have them sliced. When they are sliced it is easier to cook them in a grill. They will also cook faster as well. Usually one rib will feed each person depending how much you can eat.

(Above) Pork belly sliced.

1.When ordering take account of how many you are feeding.
2. Always check the color of your meat and it’s bones (if there are any).

3. FIgure out how you going to cook it, to figure out how to have it cut.

4. When ever you need help , just ask your butcher or message  🙂

Thanks everyone!

Best of luck, and when in doubt, go with meat!