Top 10 Meat Cuts for High-Protein Diets

Trying to stick to a high-protein diet but struggling to choose the right meat cuts?

Not all cuts are created equal—some may have too much fat, while others lack the protein your body needs for muscle growth and fat loss!

Here’s the good news: the best meat cuts for a high-protein diet are out there! In this guide, we’ll show you the lean, protein-packed options that will help you fuel your goals. Get ready to know the top cuts that give you more muscle-building power per bite!

Why Protein is Essential for High-Protein Diets

Protein is a critical nutrient that plays a key role in many bodily functions. It is essential for muscle building and repair and is a fundamental part of high-protein diets. 

When you consume protein, your body breaks it down into amino acids, which are used to repair tissues and build muscle mass. This is especially important for those who exercise or want to increase lean muscle.

In addition to supporting muscle growth, protein helps boost metabolism and increase fat burning, making it a key element for weight loss. Protein also helps you feel fuller for longer, which can help prevent overeating and support appetite control.

Moreover, protein is crucial for immune function, as it helps create antibodies against illness. It also supports bone health, cell regeneration, and the production of enzymes and hormones.

Best Beef Cuts for a High-Protein Diet

Carnivore Society offers a variety of premium cuts, perfect for those looking to fuel their body with high-quality protein. These cuts are rich in protein and versatile enough to fit into different cooking styles, whether you’re grilling, slow-cooking, or roasting. Here are the top beef cuts for a high-protein diet:

1. Beef Rump

Beef rump is a lean, protein-packed cut from the cow’s rear, offering a firm texture and deep beefy flavour. Ideal for grilling, roasting, or pan-searing, it provides a high protein content with minimal fat, making it an excellent choice for muscle-building diets. 

Though more affordable than premium cuts, it remains tender when cooked properly. This lean cut provides around 23g of protein per 100g with minimal fat. It's ideal for a high-protein, low-fat meal.

2. Beef Rump Cap

Known for its rich flavour, the rump cap contains approximately 20g of protein and 16g of fat per 100g. It’s a great choice for those who want more flavour without excessive fat. Slightly richer than standard rump, it’s perfect for slow roasting, grilling, or Brazilian-style barbecue. 

This cut provides a great mix of protein and fat, making it ideal for muscle-building while delivering a satisfying bite. When cooked correctly, it remains juicy and full of flavour, offering an excellent option for those who enjoy high-protein meals with a bit of indulgence.

3. Brisket

Brisket is a flavourful cut from the cow’s lower chest, known for its rich marbling and connective tissue. It is best suited for slow cooking and becomes incredibly tender when braised, smoked, or slow-roasted. 

Though higher in fat, brisket offers around 22g of protein per 100g. It's best for slow cooking, which helps break down the fat and enhances the flavour. Packed with protein, it’s a great option for muscle-building diets, especially when cooked low and slow to bring out its natural juiciness and mouthwatering taste.

4. Chuck Roll

With around 24g of protein per 100g, Chuck Roll is an excellent choice for a high-protein diet, especially when simmered and suited for slow cooking methods like braising, roasting, and stews, as the connective tissues break down over time, creating a tender texture. 

Despite being leaner than other cuts, it retains a satisfying beefy flavour, making it a great addition to high-protein diets. It is ideal for meal prep and delivers nutrition and taste in every bite.

5. Eye Fillet (Filet Mignon)

The leanest cut, with around 26g of protein and low fat, makes it an excellent option for a high-protein diet. This cut is perfect for grilling, pan-searing, or roasting, offering a delicate texture and mild flavour. 

It’s an excellent choice for a premium, protein-dense meal without excess fat. Because of its tenderness, it’s often considered a top-tier steak, ideal for special occasions or for those seeking a refined yet nutritious protein source.

6. Porterhouse

Porterhouse steak is a protein-rich cut that combines two textures, the tenderloin and the strip steak, offering both tenderness and robust flavour. This cut is perfect for grilling or broiling, delivering a juicy, satisfying bite. 

A well-balanced fat-to-protein ratio makes it an excellent option for muscle-building and high-protein diets. Whether enjoyed at a barbecue or as a restaurant-quality steak, porterhouse provides the best of both worlds—rich flavour and impressive nutritional value.

7. Rib Eye

Rib eye is a well-marbled, flavourful cut known for its juicy and tender texture. Offering 22g of protein and moderate fat, porterhouse provides an outstanding balance of protein, fat, and flavour. This cut excels when grilled or pan-seared, as the marbling melts into the meat, enhancing its succulence. 

With its deep, beefy flavour, the rib eye is a favourite among steak lovers who want a balance of protein and indulgent taste.

8. Scotch Fillet

Like rib-eye, scotch fillet contains around 22g of protein with higher fat, but its juicy, tender nature makes it a preferred choice. This cut retains moisture well and is ideal for grilling or pan-frying, making it incredibly juicy. 

Its protein content remains high despite its fat marbling, making it a satisfying choice for those looking to maintain muscle-building nutrition without sacrificing taste. Whether cooked medium-rare or well-done, scotch fillet delivers a perfect balance of succulence and protein in every bite.

9. Short Ribs

High in protein (around 21g per 100g), but also fatty. These are perfect for slow cooking to tenderise and reduce the fat. Their connective tissue breaks down over time, creating a melt-in-your-mouth texture ideal for braising, smoking, or stewing. 

Although they contain more fat than leaner cuts, they offer a high protein-to-weight ratio, making them valuable to high-protein diets. Short ribs deliver a deep, meaty flavour and fall-off-the-bone tenderness that’s hard to resist when cooked properly.

10. Wagyu

Known for its marbling, wagyu contains around 20g of protein per 100g but has a higher fat content.  Although it has a higher fat content than other cuts, it remains a rich protein source, making it an indulgent yet nutritious choice. 

Ideal for grilling, searing, or even eating as a high-end steak experience, wagyu offers unparalleled juiciness and a buttery texture. This cut is best enjoyed in moderation and is perfect for those looking to savour a luxurious, high-protein meal.

Cooking Methods for Maximising Protein Retention

When preparing beef for a high-protein diet, choosing cooking methods that help preserve its protein content while enhancing flavour is important. Here are the best cooking techniques for maximising protein retention:

1. Grilling

Grilling is one of the best methods for preserving protein in beef cuts like rib eye, porterhouse, and scotch fillet. The high heat from the grill sears the meat, locking in the protein while allowing excess fat to drip away. For optimal protein retention, avoid overcooking and use a thermometer to ensure the meat is cooked to the desired doneness.

2. Pan-Searing

Pan-searing is great for tender cuts like eye fillet (filet mignon) or beef rump cap. Searing the meat on high heat creates a crust, preserving the protein inside. Use a small amount of oil to avoid adding too much fat, and ensure the pan is hot before adding the beef to prevent losing valuable nutrients.

3. Roasting

Roasting is ideal for more significant cuts like brisket, chuck roll, or short ribs. This method allows the beef to cook evenly and retain protein while infusing it with rich flavours. Slow-roasting helps break down tough fibres in these cuts while keeping the meat moist and protein-rich. 

Use a meat thermometer to prevent overcooking and preserve the nutrients.

4. Slow-Cooking

Slow-cooking works particularly well for tougher cuts such as brisket and chuck roll. Cooking these cuts over low heat for an extended period helps break down the connective tissue, making the meat tender while preserving its protein content. Slow cooking also helps retain the beef's natural juices, keeping it moist and flavourful.

5. Stir-Frying

For lean cuts like beef rump or flank steak, stir-frying is a quick and effective cooking method that preserves protein. Stir-frying at high heat with minimal oil ensures the meat cooks quickly, locking in protein while preventing overcooking.

6. Boiling/Stewing

While boiling or stewing is generally not recommended for retaining the highest protein levels, it can still be a good option for cuts like short ribs or chuck rolls. 

If you choose this method, avoid boiling at high temperatures for long periods, as it can cause protein loss into the cooking liquid. Instead, use low heat and cook the meat slowly to retain nutrients.

Conclusion

To sum up, choosing the best beef cuts and storing them correctly will not only keep your meals fresh but also help you meet your protein goals. With proper care, you can make the most of every cut.

Head over to Carnivore Society now and look at our premium selection of beef cuts to fuel your high-protein lifestyle!