How Much Meat Is Healthy to Eat?
Nutrition & FitnessDiet & Nutrition

How Much Meat Is Healthy to Eat?

How Much Meat Is Healthy to Eat?
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Published on November 29, 2025
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Meat can play a key role in a nutritious diet, but factors like age, personal beliefs, and health status can shape how much of it you should eat. For most healthy adults who consume animal protein, lean meat is just one part of a nutritious meal plan.

“Meat is a part of a healthy diet together with whole grains, fruits, vegetables, fish, and water,” says Nina Geiker, PhD, a research expert in human and clinical nutrition and the head of research at the Centre for Childhood Health in Helsingør, Denmark.

Different types of meat — including red meat, poultry, and fish — offer vitamins, minerals, and other nutrients that are paramount for overall health. But it’s possible to consume too much of it, leading to an increased risk for certain health conditions, including heart disease, colon polyps, and diabetes.

What Counts as a Serving of Meat?

A serving size of meat is typically 3 to 4 ounces (oz).

 Ideally, your portion will be a lean cut, which contains fewer unhealthy saturated fats and cholesterol. If you don’t have a food scale handy, one serving is roughly the size of a deck of cards or the palm of your hand.

Health Benefits and Risks of Eating Meat

A diet that contains lean meat supplies high-quality protein, which can aid muscle growth and repair, immune function, and bone health.

 Animal proteins differ from plant proteins because with plant sources, you need a mix of types to get all the amino acids you need. Animal sources provide them all.

“Meats contain essential amino acids and therefore significant amounts of vitamins and minerals — supplying the body with essential nutrients with a high degree of bioavailability,” says Dr. Geiker.


But some evidence suggests too much of it — particularly red meat, such as beef and lamb — may bring health risks. Animal proteins can increase your saturated fat intake, especially with a fatty cut, which is typically characterized by visible fat and marbling, and this may raise the chances of developing chronic health conditions like heart disease and diabetes.

“The risk or benefit of consuming meat is highly affected by the amount, preparation, and other foods consumed,” says Geiker.

Focusing on lean meat is a way to eat animal protein as part of a healthy diet, says Courtney Pelitera, RD, a registered dietitian-nutritionist at Live It Up in Rochester, New York.

“This helps to meet protein recommendations, which helps with preserving muscle mass and allowing us to feel fuller for longer periods of time in between meals,” she says.

How Much Meat Should You Eat in a Week?

Nutrition guidelines offer a recommendation for how much animal (or plant-based) protein you should eat in a week, rather than offering a specific meat recommendation. They suggest consuming no more than 26 oz of animal protein per week, including lean meats and poultry, without set limits or recommendations per protein type.

How Much Red Meat Should You Eat in a Week?

U.S. nutrition guidelines don’t provide a set amount of red meat you should eat a week, but they do note that most nutritious diets include “relatively lower” consumption of red meats.

 As a reference, groups like the American Institute for Cancer Research suggest eating no more than 18 oz of red meat weekly, which would be roughly three or four servings.

Red meat contains higher levels of saturated fat than many other types of foods, and some research has linked saturated fat intake to high cholesterol levels and an increased risk of heart disease.

 Other studies suggest that link may be weaker than previously thought, and more rigorous studies of unprocessed red meats and chronic disease need to be performed.

When consumed in moderation, red meat can be a solid source of protein and other nutrients, like vitamin B12, vitamin A, iron, and zinc — which are important for cellular and muscular function, brain health, and more, Geiker says.

How Much Processed Meat Should You Eat in a Week?

Nutrition experts recommend limiting processed meat — or avoiding it altogether. Federal guidelines advise that most of the animal protein in your diet should come from fresh and lean sources — and less from processed meats, like hot dogs, sausages, bacon, and lunch meat.


Processed meat consumption has been linked to an increased risk of certain types of cancer, heart disease, and type 2 diabetes, with evidence citing saturated fat, sodium, and other additives as potential factors.


In addition to additives that are used for preservation and to reduce bacterial growth, Geiker notes that preparation methods can introduce more risk.

“Preparing meats over very high temperatures, frying, or barbecuing can lead to formation of harmful chemical compounds, increasing the risk of cancers,” she says.

If you’re looking to cut down on your processed meat intake, consider low-fat and low sodium versions of lunch meats, like chicken or turkey breast. Or replace breakfast meats like bacon and sausage with low-sodium, nitrate-free turkey bacon.

-Illustrative graphic titled How Much Meat Should You Eat in a Week? shows Red meat, poultry, eggs: about 6 servings, Processed meat: limit or avoid and Fish: at least 2 servings. Everyday Health logo.
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How Much Poultry Should You Eat in a Week?

Poultry, which is also known as white meat, is animal protein from birds like chicken, turkey, and duck. Based on a 2,000 calorie per day diet, a standard portion of poultry three or four times per week fits into current dietary guidelines, with some initial research suggesting more frequent consumption may be linked to certain health complications, like a higher risk of gastrointestinal cancer.

“Poultry is a good source of lean meat, which we want to encourage intake of,” says Pelitera, with the exception of duck and goose — which tend to be higher in saturated fat than other types of poultry.

Health experts like the American Heart Association suggest selecting poultry options that are lean and unprocessed, and haven’t been injected with fats or brines.

Some tips for preparing poultry include trimming off any visible fat or skin before cooking, if possible. In addition, baking, broiling, stewing, or roasting a whole chicken or turkey are considered to be healthier cooking methods than frying or breading, which introduce oil and saturated fat.

How Much Fish Should You Eat in a Week?

While fish is sometimes more broadly grouped under the meat category, many dietary experts specifically distinguish fish and seafood from other types of meat. Federal nutrition guidelines suggest consuming at least 8 oz of fish per week.

In addition to offering lean protein, vitamins, and minerals, the omega-3 fatty acids in fish support brain and heart health — which may reduce the risk of heart disease and type 2 diabetes. Plus, fish doesn’t contain as much saturated fat as other types of meat, particularly the red variety.

Certain types of fish can contain high levels of mercury, which may not be safe to consume if you’re pregnant or breastfeeding. In these cases, a registered dietitian-nutritionist can help you determine which fish to eat and a weekly serving size that’s best for you.

The Takeaway

  • Meat can be a key part of a balanced diet, but its potential risks and benefits depend on the type, quantity, and preparation method.
  • Nutrition guidelines provide the number of servings of lean meats, including red meat, poultry, and fish that may be consumed, depending on your caloric needs.
  • It’s generally advised to avoid processed meat and limit red meat consumption to reduce the risk of chronic disease. In addition, experts suggest considering healthier cooking methods, like baking or broiling, when you prepare your meat.
  • If you’re pregnant or breastfeeding, limit fish that contain high levels of mercury.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  9. Kavanaugh M et al. Considering the Nutritional Benefits and Health Implications of Red Meat in the Era of Meatless Initiatives. Frontiers in Nutrition. January 2025.
  10. Giromini C et al. Benefits and Risks Associated with Meat Consumption during Key Life Processes and in Relation to the Risk of Chronic Diseases. Foods. July 12, 2022.
  11. Dietary Guidelines for Americans: 2020-2025. U.S. Department of Agriculture. 2020.
  12. Limit Consumption of Red and Processed Meat. American Cancer Research Institute.
  13. Picking Healthy Proteins. American Heart Association. August 2024.
  14. Lescinsky H et al. Health Effects Associated With Consumption of Unprocessed Red Meat: A Burden of Proof Study. Nature Medicine. October 10, 2022.
  15. Beef. Colorado State University Extension. 2020.
  16. Iqbal R et al. Associations of unprocessed and processed meat intake with mortality and cardiovascular disease in 21 countries [Prospective Urban Rural Epidemiology (PURE) Study]: A Prospective Cohort Study. American Journal of Clinical Nutrition. September 2021.
  17. The Effects of Processed Meats on Your Heart Health. UCLA Health. 2021.
  18. Roasted Turkey Breast. U.S. Department of Agriculture.
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Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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