On the Keto diet 70 to 80% of our daily intake should be fats, 20 to 25% should be proteins and 5 to 10% should be carbohydrates.
The below meat list shows fats and proteins, the higher the fat content the better but for proteins we don’t need to eat anywhere near as much as fats (see above). I recommend you always check the Nutritional Information label before you buy.
Generally the high the fat content in the meat the cheaper it costs in the butchers or the supermarket.
Don’t forget that cooking with Fat will also help you hit the 70 to 80% fat target for the day.
For myself (in New Zealand) good old fashioned beef mince and beef sausages are economical to buy along with chicken drumsticks, chicken legs and chicken wings. Other meat particularly lamb and pork are more expensive to buy.
I have listed venision and turkey although these are not very high in fat, the same as a chicken breast.
I have not listed the health benefits of meat particularly red meat but these are many – protein, iron and B-12 vitamin.
My list of meats are listed per 100 GRAM OR 3 ½ OUNCES:
Ground or mince beef – 30% fat.
Porterhouse steak – 16.4g of fat and 46.2g of protein.
Rib-eye steak – 37.6g of fat and 30g of protein.
Sirloin steak – 5.4g of fat and 39g of protein.
Skirt steak – 17.2g of fat and 45.4g of protein.
Sausages (0.594kg pack) – 14.2g of fat and 5.3g of protein
T-bone steak – 25.6g of fat and 33g of protein.
Tenderloin steak – 16g of fat and 48g of protein.
Topside roast – 3.4g of fat and 27.5g of protein.
Venison, roasted – 3.2g of fat and 30g of protein.
Lamb chops – 10.7g of fat and 29.2g of protein.
Bacon – 42g of fat. Read the pack carefully though as some bacon has added sugar! This is also under the processed meat list so please read below also (listed after Poultry).
Pork chops – 6.4g of fat and 31.6g of protein.
Chicken, all roasted with skin on – All per 100 gram or 3 ½ ounces.
Whole Chicken – 13.4g of fat and 24g of protein.
Chicken breast – 7.8g of fat and 30g of protein.
Chicken drumstick – 11.2g of fat and 27g of protein.
Chicken thighs – 15.5g of fat and 25g of protein.
Chicken wing – 19.5g of fat and 27g of protein.
Duck, all roasted with skin on – All per 100 gram or 3 ½ ounces.
Whole Duck with skin on – 28g of fat and 19g of protein.
Duck leg with skin on – 11g of fat and 27g of protein.
Duck breast with skin on – 11g of fat and 25g of protein.
Turkey all roasted all with skin on – All per 100 gram or 3 ½ ounces
Whole turkey with skin on – 7g of fat and 29g of protein.
Turkey breast – 8g of fat and 29g of protein.
Turkey leg – 11g of fat and 28g of protein.
Turkey wing – 13g of fat and 27g of protein.
Dark meat with skin – 8g of fat and 28g of protein.
Skin Only – 44g of fat and 19g of protein.
Eat processed food in moderation as these can cause diseases such as heart disease and cancer.
I love a meat pizza but only once a month, not every week!
Bacon – 42g of fat. Read the pack carefully though as some bacon has added sugar!
Beef jerky 26g of fat.
Chorizo 38g of fat and 24g of protein.
Ham 9g of fat and 23g of protein.
Hot dogs – 26g of fat and 10g of protein.
Prosciutto 3 to 3.5g of fat and 8 or 9g of protein.
Salami 18.9g of fat and 25.9g of protein.
This is extremely popular and nutritious, use beef bones, lamb pieces, oxtail and smoked pork hock, either roast in the oven for a couple of hours and then put into a slow cooker with water, apple cider vinegar, herbs, cook for twelve to twenty-four hours, strain, cool and bag in snaplock bags and pop into the freezer.
You can also make chicken broth if you prefer using drumsticks, thighs, wings, etc.
You can use any part of the animal in your bone broth.
If you do not want to cook your own bone broth then you can buy these are supermarkets although they are expensive.
Many Keto devotees drink bone broth on its own as a health drink but you can also use bone broth in soups, gravies and sauces.
Don’t forget pork crackling, my partner adores it as do many others in my Facebook Keto Group, there are many different ways to cook this so find the best method for your tastes. You can usually find cheap crackling at your local supermarket.
If you do not want to make your own pork crackling you can buy a packet of pork rinds, there are many brands such as Nobby’s, Mr Porky and Sniks to choose from and many flavours such as seal salt and pepper, bbq, chilli lime and hickory smoked. Most supermarkets stock these brands.
HOW TO USE BACON
Fry bacon for breakfast and partner with fried egg, scrambled egg, tomatoes or mushrooms, avocado, etc. Bake individual bacon and egg muffins or bake a larger frittata or quiche lorraine using any ingredients/leftovers you choose. Wrap bacon around chicken breasts, place on a bed of vegetables and roast. For cheese lovers wrap bacon around halloumi, bake and serve on a bed of salad. Stuff chicken with blue cheese, wrap bacon around and bake. Add bacon pieces to salads.
HOW TO USE BEEF
Use this to make casseroles, cheeseburgers, hamburgers, lasagna, meat pies, meatballs, meatloaf and stir-fry recipes.
HOW TO USE LAMB
Ground or mince lamb – Use this to make burgers, koftas and meatballs. Grill lamb chops, bake a rack of lamb or traditionally roast.
THE GOOD NEWS ABOUT MEAT
The good news is that the meats that are higher in fat tend to cost less, cost is big in my book!
The other BIG bonus is that lots of the meats can be eaten cold the next day for lunch, particularly handy if you take a packed lunch, don’t have access to a microwave, etc.
Chicken is particularly versatile, for example you can shred leftover chicken breast to make a chicken salad. Similarly you can take leftover chicken legs, drumsticks and wings in your lunchbox. My partner even makes sliced sausage salads!
ALWAYS, ALWAYS eat some protein at lunch – if you only eat a salad with NO PROTEIN then you are not going to feel full or satisified. Protein is a must but remember you only need a small portion.
Taste is also important especially to me as if I do not like the taste/texture of a food I just can’t face eating it no matter how ‘good’ it is for me.
Do you cook any particular cut of meat that is high in fat and you believe I should add to the above list?