Meat and eggs are concentrated sources of high-quality protein, along with nutrients like iron, zinc, and B12 that can be harder to get in sufficient amounts from plant foods alone.
Good options to know
- Poultry — a lean protein source, especially skinless cuts
- Lean red meat — a good source of iron and B12
- Eggs — a complete protein source that’s also relatively affordable
- Lean cuts of pork — another accessible protein option
Worth knowing
Cooking methods matter here — grilling, baking, and roasting are generally considered better choices than deep-frying for everyday meals.
As with any food group, variety and overall dietary pattern matter more than any single food — think of this as one useful piece of a balanced diet, not a food to eat in isolation for a specific outcome.
