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 aid in preventing overeating and supporting 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, ideal for those seeking to fuel their bodies 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 cut from the hindquarter, known for its rich flavour and firm texture. It’s a great pick for grilling, roasting, or pan-searing.

With around 23g of protein per 100g and low fat, it's ideal for anyone looking to build muscle while keeping meals lean. Despite being more budget-friendly, it stays tender when cooked with care.

2. Beef Rump Cap

Rump cap is prized for its bold flavour and balanced fat content, offering around 20g of protein and 16g of fat per 100g. It works well grilled, slow-roasted, or served churrasco-style.

This cut delivers both taste and nutrition, perfect for those wanting a protein-rich meal with a touch of indulgence. When cooked right, it’s juicy, tender, and full of character.

3. Brisket

Taken from the lower chest, brisket has a deep, meaty flavour and benefits from its natural marbling. With about 22g of protein per 100g, it is best suited for slow cooking to break down connective tissue and bring out its rich taste. 

Ideal for smoking, braising, or slow roasting, brisket suits those who enjoy hearty, high-protein meals with a comforting, melt-in-your-mouth texture.

4. Chuck Roll

Chuck roll offers roughly 24g of protein per 100g, making it a top choice for protein-focused eaters. Best suited to slow cooking methods like stews, braising, or roasting, it becomes tender as its fibres break down over time.

It’s leaner than many cuts but still delivers robust flavour. Chuck roll is a smart option for meal prep and satisfying weekday meals.

5. Eye Fillet (Filet Mignon)

With around 26g of protein and very little fat, eye fillet is one of the leanest and most refined cuts available. Known for its tenderness, it’s perfect grilled, seared, or roasted.

This premium cut is ideal for those seeking a clean, protein-rich meal without compromising texture. It’s often a favourite for special occasions or when quality and nutrition are both high priorities.

6. Porterhouse

Combining tenderloin and strip steak in one, the porterhouse delivers big on both flavour and protein. It’s ideal for grilling or broiling, with a satisfying fat-to-protein ratio that supports muscle-building goals.

With its bold taste and generous size, porterhouse is great for hearty, high-protein meals that still feel like a treat.

7. Rib Eye

Well-marbled and juicy, rib-eye is a crowd-pleaser offering around 22g of protein per 100g. It’s perfect for grilling or pan-searing, where the marbling melts into the meat and boosts flavour.

While it has a bit more fat, it’s still packed with protein, making it a popular choice for those who love steak with a bit of richness.

8. Scotch Fillet

Similar to the rib-eye, scotch fillet has a tender, juicy texture and about 22g of protein per 100g. It holds onto moisture beautifully when grilled or pan-fried. 

While it’s higher in fat, it doesn’t skimp on protein, making it a balanced option for those wanting flavour and nutrition in equal measure. This cut is perfect for steak lovers looking to fuel their day.

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

Perfect for tender cuts like eye fillet or rump cap, pan-searing gives you a flavourful crust without losing valuable nutrients. A hot pan and a small amount of oil help prevent the beef from sticking while preserving its nutritional value, including protein content. Maintain a high heat and keep the cooking time brief for optimal results.

3. Roasting

Roasting works well for larger cuts such as brisket, chuck roll, or short ribs. It allows for even cooking and helps maintain protein while building deep flavour.

Slow roasting gently breaks down tougher fibres and keeps the meat juicy. Use a meat thermometer to avoid overcooking and ensure nutrient retention.

4. Slow-Cooking

Ideal for tougher cuts, slow-cooking allows collagen and connective tissue in brisket or chuck roll to soften over time.

Cooking on low heat keeps the protein structure intact and helps retain moisture and flavour. It’s a great method for turning less tender cuts into protein-rich comfort food.

5. Stir-Frying

For lean cuts like rump or flank steak, stir-frying offers a quick, protein-friendly option. Cooking at high heat for a short time keeps the meat tender and locks in protein. Just use minimal oil and avoid overcooking to preserve both texture and nutrients.

6. Boiling/Stewing

While not the best method for maximum protein retention, boiling or stewing can still work well for cuts like chuck roll or short ribs.

Avoid high temperatures and long boils, which cause protein to leach into the liquid. Instead, use gentle, low-heat cooking to maintain nutritional value.

Conclusion

In short, picking the right beef cuts and handling them properly means your meals stay fresh and your protein goals stay on track. With a bit of care, every cut can deliver full value and flavour.

Check out Carnivore Society’s premium range of beef cuts today and fuel your high-protein lifestyle the right way.