The Health Benefits of Lean Beef in your Diet


Beef is a healthy, nutritious addition to any diet.  Beef is one of the most common sources of protein in our diets and can help you feel satiated and energized after eating it.

Beef Isn't Just for Building Muscle

Not only is lean beef a great source of protein, it also contains other important nutrients that can help you stay healthy. For example, beef is an excellent source of vitamin B12 and selenium—two nutrients that contribute to good heart health.

Lean beef is also a good source of zinc, another important nutrient for keeping your ticker working smoothly. Beef can also help maintain strong bones by delivering calcium and phosphorus (the two main minerals in bone), along with vitamin D, which plays an important role in absorbing calcium into the body. And when you’re feeling sluggish or tired after a long day at work, lean beef may be just what the doctor ordered!

Beef also contains iron—a mineral that helps carry oxygen throughout your body through blood cells known as red blood cells (or RBCs). Iron deficiency can cause RBC levels to drop too low while making it difficult for you to exercise or do housework without feeling exhausted afterward. Not only will eating more iron-rich foods like lean cuts of beef boost those RBC levels back up again; they'll also increase energy levels so even people who aren't technically "feeling" anemia might notice increased stamina after consuming small amounts every day over time."

One Cut Is Not the Other

  • Lean beef is NOT the same as ground beef. Lean cuts of meat can be ground, but they don’t have to be. When you think of lean cuts, you might imagine tenderloin or filet, but they can also be sirloin steaks or top sirloin burgers.
  • Lean beef is NOT the same as sirloin. Sirloin contains some fat and marbling, but it's still a leaner cut of meat than tenderloin or filet mignon because it has more protein.

Beef Gets a Bad Rap when it Comes to Healthy Eating

When it comes to healthy eating, lean beef has a bad rap. This is because of how it's traditionally prepared. When you cook a steak that's thick, marbled and bloody, you're also cooking in fat. That's not good for your health or waistline. However, if you choose the right cuts of meat and prepare them correctly, lean beef can be a great addition to any diet plan.

First off: proteins are not created equal! While all proteins have similar health benefits when consumed in moderation, some varieties are better than others for your body type or needs (e.g., lactose intolerance). For example:

Lean Beef is An Excellent Source of Protein

Lean beef is an excellent source of protein. One 3 oz. serving of lean beef provides about 21 grams of protein, which makes it a great way to get the essential amino acids your body needs to stay healthy and strong. Lean beef also contains iron, zinc, B vitamins (thiamin, riboflavin, niacin) and vitamin E—all nutrients that can help keep you feeling energized throughout the day.

When choosing lean cuts of meat for your recipes or meals at home:

  • Remember that there’s more than one way to cook up a good steak! You can broil it in the oven with some salt and pepper; grill it with honey mustard sauce; make fajitas; throw some ground turkey into pasta sauce; use ground beef as a topping for tacos...the possibilities are endless!

Protein Helps Maintain Muscle Mass as We Age

As you age, your body has a harder time maintaining muscle mass. Protein is essential for building and maintaining muscle mass, which helps keep your metabolism strong. Protein also helps you feel full longer—so it can help with weight management as well as overall health.

When choosing lean beef, look for cuts that are 90% or higher lean (90/10). These cuts include top loin steaks such as filet mignon and Porterhouse; t-bone steaks such as New York strip steak; sirloin steaks such as tri-tip roast; ground round roasts; eye of round roasts; and top sirloin roasts.

Consuming Protein Increases Satiety

Protein is the most filling macronutrient, and it can help you feel full and satisfied. When you eat a protein-rich meal, your body releases hormones that tell your brain that you're full. This makes you feel more satiated than if you had eaten the same number of calories from carbohydrates or fat. This can help aid in weight loss by reducing hunger pangs and preventing overeating at later meals. However, keep in mind that this isn't true for all proteins—some high-protein foods are still calorie dense and should be consumed in moderation (think: nuts).

There are also many ways to incorporate lean beef into your diet outside of just eating it plain as a main course (i.e., while cooking with lean beef). For example:

  • Use ground beef instead of ground turkey to make meatballs or hamburgers
  • Toss some lean ground beef in with some chopped onions to make a savory taco filling
  • Add ground beef to pasta sauce for an extra hearty dish

Choosing Lean Beef Is a Great Way to Get Your Daily Amount of Protein

For those who are looking to get their daily amount of protein, lean beef can be an excellent choice. Lean beef is high in protein and low in fat, making it a great source of lean proteins that won't pack on the pounds.

It's important to remember that while lean beef is low in fat, that doesn't mean you should eat as much of it as you want without worrying about your health or weight loss goals. If you're interested in losing weight or maintaining a healthy body mass index (BMI), then choosing one serving per day of lean cuts like top sirloin steak or ground chuck would be enough for most people to meet their dietary needs for protein and still feel satisfied with their meals.

Eating lean beef can be a healthy, nutritious addition to your diet

When you think of lean beef, what comes to mind? A juicy burger or steak that’s been cooked to perfection? Maybe a plateful of tacos with all the fixings? Or perhaps it’s the image of a pot roast simmering in its juices on a cold winter night. Whatever your connection is to healthy, nutritious lean beef, it’s important to understand why this food can be beneficial for your body and brain.

Lean beef is a good source of high-quality protein—a nutrient needed by every cell in our body to function properly. Protein helps maintain muscle mass as we age and also increases satiety or fullness after eating meals (1). Our bodies also rely on protein for proper immune function, growth and repair of tissues throughout the body including skin, hair and nails (2).


In conclusion, we hope you’ve learned a little bit more about the many benefits of eating lean beef. If you’re looking for ways to incorporate more protein into your diet, we highly recommend trying out some of our tips (like choosing simple dishes like tacos or burgers). And if you’re not sure where to start with beef in general? Then we say go ahead and try one of our recipes!

4 Healthy Beef Recipes - Lean & Green, Keto & Low-Carb

Looking for great lean and green Beef recipes? Then you've come to the right place! Browse our selection of 4 amazing healthy Beef recipes that are sure to keep you on plan and reaching your optimal weight loss goals! We've compiled some of the best quick and easy Beef recipes we could find and put them with some other great Beef recipes all in one easy-to-find place!

If you're not already a site member, what are you waiting for? Sign up now and not only can you save recipes for later, you can also add new recipes of your own!

Check out these 4 quick & easy lean and green healthy Beef recipes below!

Beef and Chinese Broccoli

Healthy Beef and Chinese Broccoli

Beef & Vegetable Soup (Slow Cooker/CrockPot)

Healthy Beef & Vegetable Soup (Slow Cooker/CrockPot) Recipe

Today's recipe is for a delicious beef and vegetable soup made in a slow cooker. Slow cookers make preparing an amazing meal simple and easy!

Cabbage Wrapped Beef Pot Stickers

Healthy Cabbage Wrapped Beef Pot Stickers Recipe

Pot stickers are amazing and with these Cabbage Wrapped Beef Pot Stickers, you can get those warm wrapped flavors in an on-plan bundle.

Shredded Beef Stew Ropa Vieja

Healthy Shredded Beef Stew: Ropa Vieja Recipe

Any way your prepare it you're going to love this Shredded Beef Stew Ropa Vieja dish, a Cuban favorite!

More information about why Beef recipes are a great healthy choice

We're working hard to compile the most comprehensive and easy-to-use list of healthy Beef recipes and lean green meals you'll find anywhere. These lean and green recipes and healthy meals have all been reviewed and are on plan.

Lean and green recipes are vital to staying on track for your weight loss efforts. In addition, the healthy Beef recipes here have been created are crafted by expert chefs and nutritionists so you know you're getting a meal that is both healthy and delicious!

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