weight loss

5 Healthy, Protein-rich Alternatives to Red Meat

Hey Angels and Alphas,

Red meat has always been under constant scrutiny by the health community, yet it’s something that is incredibly praised and valued in the fitness world. With more high-protein and high-fat diets getting popular around the world (and in the weight loss community,) it’s almost as if everything around is telling us eating red meat is okay and there’s nothing to worry about.

But the fact still remains, red meat is still much higher in fat (saturated fat) compared to other, leaner cuts of meat. And while not every expert agrees that saturated fat is dangerous, recent research from Harvard Medical School has suggested that the key to protecting your heart is to actually eat less saturated fats and more polyunsaturated fats (healthy fats.) Even so, most experts will agree that red meat isn’t something that should be eaten regularly.

For this reason, it might be a great idea to look at some alternatives that might allow us to limit our intake of red meat. 

The alternatives we’ve listed out below will help you feel fuller for longer, as well as aid weight loss and help you amass more muscle. All in one meal!

Let’s get started.


A mere 100-gram serving of cooked shrimp contains to about 20-25 grams of protein with just 1 gram of fat. In terms of calories, that’s just under 100 calories! When you’re in the grocery store, try to look for shrimp that’s farmed in the U.S. This means it’s usually rated as the best choice in terms of sustainability by most seafood health authorities.


Chicken is the lean meat-of-choice for a lot of athletes and fitness pros – and with good reason. Chicken is not only lower in calories compared to red meat alternatives, but it’s also low in saturated fat… as long as you can avoid the chicken skin.

A medium-sized chicken breast that’s about 100 grams (or about 3.4 ounces) will amount to about 25 grams of protein, all within a healthy range of 155-165 calories. 


If you’re vegan, vegetarian, or just want to avoid meat altogether, pea protein is one of your best choices out there. It can be used in everything from smoothies and shakes to cooked and baked goods. It’s made from organic yellow peas, with one scoop of pea protein boasting about 20-25 grams of protein. And guess what – it contains zero saturated fat. 


Some people out there really appreciate soy proteins. And if you’re one of them, chances are you’re already familiar with a food like tofu. Tempeh is similar to tofu. It’s made from cooked, fermented soybeans. They’re also a complete protein, containing all of the nine essential amino acids. A 100-gram serving of tempeh will amount to about 20 grams of protein. It can be one of the best substitutes for red meat when it comes to sandwiches.


Cottage cheese is essentially a staple in the diets of many athletes and regular gym-goers. This is because one cup of cottage cheese will offer you about 25 grams of protein! Naturally, when you’re looking for high-protein dairy, Greek yogurt is often the first thing that comes to mind. And yes, it’s an amazing option, but cottage cheese is more abundant in protein, usually cheaper, and to be honest, quite overlooked by most people who aren’t aware of its health benefits. 

You can even go as far as skipping the 0 percent fat and go for 2 percent if you want something that packs a little more taste, flavor, and satiety. Just make sure you minimize all the added sugar by looking for cottage cheese that hasn’t been sweetened. You can then add your own toppings to it such as fruit or nut butter.

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