1/22/24 - Best Meat Sources - watch your ratios!

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Your choice of meat matters a lot! My "guru" prior to getting into macros were very diligent about drilling how important it was to ONLY eat grass-fed, cage-free, wild-caught meats. Not only do these meat cost more, but they often are of a higher fat content. Which at that time was primarily 85/15.

IF YOU ARE EATING GROUND BEEF, TURKEY, CHICKEN THE RATIOS MATTER. FYI

NUMBERS FOR 4 OZ (113G)

80/20 = 287 calories (19g protein/23g fat)

85/15 = 243 calories (21g protein/17g fat)

92/8 = 171 calories (22g protein/8g fat)

96/4 = 142 calories (24g protein/4g fat)

The ratio is based on the weight of the meat not the caloric load. So actually in 80/20 beef, 71% fat and 29% protein. Because 1 gram of fat = 9 calories and 1 gram of protein = 4 calories. This adds up quickly to extra calories. Remember that when you are dissecting a nutrition label, this is why I look at fat first, not carbs because that is going to play a much bigger role in the calories you are consuming.

In comparison to their grain-fed, caged, farm-raised alternatives. The truth on this statement, not only because the animals are better ethically raised, but the more natural the animals eat to their natural diet, the fat actually has anti-inflammatory properties.

The missing piece to this is, if the protein source is lean and/or fat free it doesn't make a difference in body composition. The protein from these sources is going to have an identical amino acid profile, which is what we are gaining from consuming protein.

IF you have an ethical standard of how your meat is raised, by all means stick with the initial sources. If you are on a budget though, you can nearly cut your cost in half or less, sticking with lean options like:

96% or leaner ground meat

chicken breast

cod/shrimp/tilapia

egg whites

skim milk

These will get the same aesthetic results as their alternative.

If you are eating fattier meats like:

Steak

Chicken thigh

Salmon

Whole Eggs

Whole Milk