Picking the Best Meat for Weight Loss: What to Eat and What to Avoid

Ever stood in the meat aisle, staring at the endless options, wondering what the hell to grab? We’ve all been there, mate. When you’re on a weight loss mission, choosing the right meat can make or break your progress. Some meats are lean, packed with protein, and great for shredding fat. Others? Well, they’ll have you undoing all that hard work in the gym faster than you can chug your daily protein shake. 

To make your life easier, we’ve put together a no-nonsense guide to help you pick the best meat for weight loss. We’ll break down the protein, iron and fat content of different meats, as well as answer your burning questions. Let’s dive in!

Yep – as long as you’re picking lean, high-protein options. Meat helps keep you full, fuels muscle growth, and can even prevent those mid-afternoon snack attacks.

That being said, not all meats are created equal, but hey — that's why you're reading this blog, right? You're looking to separate the lean from the mean, the protein powerhouses from the calorie bombs. Some cuts of meat will have you smashing your weight loss goals, while others might leave you wondering why your jeans are feeling a bit snug. Ready to carve out a winning plan? Check out our suggestions below!

If you’re looking to drop kilos and build muscle, your best bet is lean, high-protein meats that don’t drown you in unnecessary fat. Here are the top picks:

1. Chicken Breast – The Old Reliable

If you’re even remotely serious about weight loss, you’ve probably eaten your fair share of chicken breast. It’s lean, it’s a rich source of protein and keeps you full without loading you up with excess fat.

• Protein: 29g per 100g
• Fat: 3.9 per 100g
• Iron: 0.5mg per 100g
• Cost: About $11 per kilo. 
• The best way to eat it: Grilled, baked, or stir-fried with a ton of veggies.

2. Kangaroo – Lean, Mean, Muscle-Building Machine

Kangaroo meat is one of the leanest meats out there — high in protein, and packed with iron.

• Protein: 21.4g per 100g
• Fat: 0.9g per 100g (less than 2% fat!)
• Iron: 3.4mg per 100g (nearly double beef!)
• Cost: Around $26.50 per kilo. 
• Best way to eat it: Kangaroo meat is lean as hell, so don’t overcook it or it’ll turn into a boot sole. Keep it medium-rare for best results.

3. Pork Tenderloin – The Underrated Contender

Pork often gets a bad rap, but lean cuts like tenderloin (also known as pork fillet) are surprisingly good for weight loss. Just steer clear of the fatty bits, and you’re golden.

• Protein: 26g per 100g
• Fat: 4g per 100g
• Iron: 1.2mg per 100g
• Cost: Around $21 per kilo. 
• Best way to eat it: Roasted or grilled with a squeeze of lemon and some herbs.

4. Lean Beef – High Protein, But Choose Wisely

Is red meat good for weight loss? It depends. Some cuts are high in protein and iron without being too fatty, but others will send your calorie intake through the roof.

• Protein: 27.3g per 100g
• Fat: 15g per 100g (depends on the cut)
• Iron: 2.4mg per 100g
• Cost: Around $40 per kilo. 
• Best way to eat it: Stick with lean cuts like rump steak, sirloin, or eye fillet. Avoid T-bone or ribeye if you're watching your fat intake.

Not all meat is your friend when you're trying to lose weight. If you're serious about maintaining a balanced diet and dropping kilos, give these a miss:

• Processed Meats: Sausages, salami, and hot dogs are full of sodium, preservatives, and dodgy fats.
• Fatty Cuts of Beef: T-bone, ribeye, brisket – tasty, but has high fat levels.
• Pork Belly & Bacon: Bloody delicious? Yes. Good for weight loss? Absolutely not.

Deep-fried meats: If they’re battered, fried, or dripping in oil, they’re best left alone. These types of meats are also a bad choice if you're watching your cholesterol levels.

Alright, mates, let's tackle some burning questions about meat and weight loss.

Is Mince Meat Good for Weight Loss?

Short answer? It depends. Standard beef mince is often loaded with fat, but if you opt for lean (5%) or extra-lean mince, it’s actually a solid choice for a healthy diet. If you want to take it up a notch, try kangaroo or turkey mince – both are packed with protein and super low in fat.

• Lean beef mince (5% fat): 137 calories per 100g
• Regular beef mince (20% fat): 250+ calories per 100g
• Turkey mince: 149 calories per 100g
• Kangaroo mince: 104 calories per 100g. 
• Best way to eat it: Stir-fry it, make a chilli, or grill some lean beef burgers.

Is Red Meat Good for Weight Loss?

It can be. Lean cuts like rump steak, sirloin, or eye fillet are packed with protein and iron without excess fat. Avoid fatty cuts like ribeye and brisket unless you want to work extra hard to burn it off.

Is Kangaroo Meat Good for Weight Loss?

Absolutely. Kangaroo meat is one of the leanest and most nutrient-dense meats available for weight loss. It’s high in protein, extremely low in fat, and loaded with iron – making it a top pick for blokes looking to cut weight.

Plus, kangaroo is more than just a healthy meat – it’s good for the planet. Roo is 100% free-range, requires no farming, and produces a whopping 12 times less methane than cattle per kilo. Plus, it’s cheaper than most premium cuts of beef. Win-win, right?

Even the best meat for weight loss can turn into a disaster if you cook it wrong. Here’s how to keep it juicy without adding unnecessary calories:

1. Grill or Air-Fry: Skip the deep fryer. Grilling locks in flavour without drowning your meat in oil.
2. Marinate Smart: Use herbs, lemon, or low-sugar sauces – not creamy dressings.
3. Don’t Overcook Lean Cuts: Kangaroo and chicken breasts dry out fast. Cook ’em quick and keep ’em pink (for roo) or juicy (for chook).

So, what meat is best for weight loss? The winners are: 

1. Chicken breast – The lean, versatile, easily accessible option
2. Kangaroo – High protein content, ultra-lean, and an excellent source of iron
3. Lean beef – Great if you pick the right cuts

4. Pork tenderloin – A surprising contender

• Go for lean cuts – The lower the fat content, the better.
• Watch portion sizes – A steak the size of your head isn’t doing you any favours.
• Cook smart – Grill, bake, or air-fry instead of deep-frying.
• Skip the processed meats – Sausages and bacon are no-go zones.
• Pair with veggies – More greens, fewer regrets.

Now that you know what meat is good for weight loss, it’s time to put it into action. Whether you’re grilling up some kangaroo steaks or keeping it simple with a chicken breast salad, making the right choices will help you drop kilos without losing muscle. 

Now, fire up that BBQ or stove, throw on some lean meat, and get after it! You can also check out our guide on how to cook it properly.