Despite being known for high fat content and artery-clogging capabilities, animal meats actually provide healthy sources of lean protein. Your food preparation techniques are deciding factors in whether meat is beneficial or harmful for your health. Broiling, grilling and baking with the skin removed are your best bets for limiting fat and cholesterol. Low-calorie meats with minimal fat and high protein contents pack a powerful nutritional punch without wreaking havoc on your waistline.
Venison
Venison, which comes from deer, is a versatile and lean meat. You can ground venison for burgers and chilis or serve as steaks. Because it is so lean, be careful not to overcook and risk drying out your meat. The leanest cut of venison is the top round. Three oz. of top round venison provide 129 calories, 2 g of fat, 27 g of protein and 75 mg of cholesterol.
Grouper
Grouper is one of the leanest fish. Compared to other fatty fish, you will find only trace amounts of healthy omega-3 fatty acids. Grouper fillets are grilled, broiled, baked or fried. If you are pregnant or nursing, you want to avoid grouper and most seafood because of the risk for mercury contamination. A 3-oz. grouper fillet has 100 calories, 1 g of fat, 21 g protein and 40 mg of cholesterol.
Chicken Breast
The breast is the leanest meat available on a chicken. Chicken thighs, legs and wings contain darker, fattier meat compared to breasts. You can serve breasts whole, chopped or cut into tenders. Three oz. of boneless, skinless chicken breast contain 142 calories, 3 g of fat, 26 g of protein and 73 mg cholesterol. For a low-fat and high-protein alternative, substitute ground chicken breast in tacos and burgers in place of high-fat ground beef.
Pork Tenderloin
When you think of pork, the first things that come to your mind might be high-fat bacon and sausages. Pork actually has a very different and very healthy side to it, much different than processed breakfast meats. Three oz. of pork tenderloin provide 122 calories, 3 g of fat, 22 g of protein and 62 mg of cholesterol. Try roasted or broiled for maximum flavor.
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