Protein is an important staple for every man’s diet. It keeps you full, helps you build muscle, and is crucial to maintaining healthy cartilage and bones. But it takes more than just throwing a steak on the grill to get your daily protein fix (which, for the record, is about 56 grams per day for guys). Buying grass-fed, organic, pasture-raised and wild meats is important to ensure you’re getting good nutrients while limiting exposure to growth hormones, which have been linked to increased cancer risk.
As Registered Dietitian Carolyn Brown told Men’s Health in December 2017, it’s good to “be a quality snob” at the grocery store.
Instead of just eating burgers every night, you’ll also want to diversify your meat sources. Diets high in red meat have been linked to an increased risk of heart disease and colon cancer, so organizations like the American Institute for Cancer Research advise limiting your red meat consumption to about 18 ounces a week. (For comparison, a serving of beef is usually four to six ounces.)
You should swap out some of that red meat for seafood, which is low in fat but rich in nutrients like vitamin D, omega-3 fatty acids, and protein. Eating fish has been shown to lower blood pressure and heart rate, and studies show that people who consume it twice a week can reduce their risk of dying from heart disease by 36 percent. Poultry like chicken and turkey are also good, lean sources of protein; however, the American Heart Association advises limiting yourself to six ounces per day.
Since you don’t have time to read every label, we’ve done the work for you to find the healthiest meat products on the market. Here are 20 delicious products you should buy to help you hit your daily target.
— Additional reporting by Paul Kita
The Best Meats for Men
Fish Sticks
Ian’s
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Made without wheat, gluten, milk, soy or eggs, these tasty fish sticks are perfect for little ones with food allergies.
Perky Jerky Original Turkey Jerky, 14oz
Perky Jerky
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Fuel up on-the-go with 10 grams of protein per serving.
Mussels
Vital Choice
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Eat 10 or so and you’ll score 19 grams of protein.
Wild Alaskan Cod
Vital Choice
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Its mild-tasting, flaky flesh packs 39 grams of protein into 6 ounces.
Wild Alaskan Sockeye Salmon
Vital Choice
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Six ounces nets you a substantial 36 grams of protein.
Bela-Olhao Lightly Smoked Sardines in Olive Oil
BELA
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They’re packed with heart-healthy omega-3 fatty acids. Try them on crackers or mixed into tomato sauce.
Skipjack Wild Tuna
Wild Planet
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Mix it with mayonnaise, mustard, cilantro, and a little minced red onion. Voila! Lunch.
Wild Sockeye Salmon, Skinless & Boneless
Wild Planet
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It’s luscious, is sustainably caught, and makes other brands taste like cat food.
Coles Trout Smoked
Cole’s
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Drop these guys into a chef’s salad for a kick of protein.
Chorizo
3 Pigs
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Slice the cured meat thinly and serve with kalamata olives as a snack.
Natural Roast Beef
Oscar Mayer
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Slice some into ribbons, sizzle in a skillet, season, and fold into scrambled eggs. Add hot sauce.
Black Forest Ham
Applegate
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Low in calories but high in flavor, try this with some mustard and a Ezekiel Prophet’s Pita.
Organic Roast Turkey Breast Slices
Organic Prairie
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Fill your sandwich with lean protein, not antibiotics.
Duck Leg Confit
3 Pigs
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It’s duck, cooked in duck fat. Add to some watercress with olive oil and balsamic vinegar. Tres delicieux!
Organic Center Cut Pork Chops Bone-In
Blackwing
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This pink, meaty tomahawk is so flavorful it doesn’t need applesauce.
Organic Extra Lean Ground Turkey Breast
Organic Prairie
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This nutritious pick provides 28 grams of protein for just 130 calories.
Flank Steak
Porter Road
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Porter Road sources its meat local farms in Kentucky hand-cuts every piece. This flank steak is dry-aged for at least two weeks, making it a flavorful addition to salads.
Ground Chicken
Porter Road
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This ground chicken is made from a blend of light and dark meat, to keep your dishes juicy and flavorful. Use it to make your own burgers or chili.
Organic Grassfed Ground Beef
Organic Prairie
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Four ounces of meat contains 21 grams of protein for only 240 calories.
Grass-Fed Ribeyes
Omaha
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Make sure it’s the grass-fed kind, which has more antioxidants than grain-finished fare.
Chicken Breast
Perdue
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Organic, free range and no antibiotics in these American raised birds.
Chicken & Apple Sausage
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Griddle and stuff into a Rudi’s Organic Bakery Wheat roll. Top with avocado and some hot sauce.
Natural Bacon
Oscar Mayer
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Start your day with two thick slices for only 140 calories.
Applegate OrganicsThe Great Organic Uncured Beef Hot Dog
Applegate
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These grass-fed weiners are gluten-free, have no sugar and offer 7 grams of protein for only 110 calories.
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