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Meat can be healthy too... Meat recipes for everyone on a diet

last update date 2023-09-19 | release date 2020-12-09

MEAT CAN BE HEALTHY TOO… MEAT RECIPES FOR EVERYONE ON A DIET

For those of us who are trying to stick to a healthy diet, high-calorie meats are a no-go… Some of us may crave meats for their nutritional value and stamina-boosting powers, but when you’re tired and it’s hot out, you may not have enough energy to eat through an entire heavy meal filled with all the meats…

With small tweaks in recipes (like using different cuts or types of meat), you can enjoy dishes that are light, satisfying AND refreshing! In this article, we’ll be introducing some recipes you can try out if you are currently on a diet.

RECOMMENDED DIET MEAT CUTS!

When you hear “light and refreshing” meat, chicken breast may be the first to come to mind. However, eating chicken breast for every meal, every day may quickly get boring. There are actually a bunch of other healthy diet meat alternatives! Chicken breast isn’t the only one out there. From the many options we have on The Meat Guy catalog, we have selected the best low-calorie meat options for everyone on a diet. (The nutritional values shown are per 100g of meat)

LEAN BEEF CUTS (THIGH, FILLET, ETC.)

The calories in lean beef cuts are approximately 140kcal, and protein is about 20g-23g. Iron content in these cuts is usually higher than chicken or pork. These cuts are also rich in vitamin B, which is an essential nutrient for good metabolism. (For Wagyu beef, the calories are doubled.)

SKINLESS CHICKEN BREAST

Chicken breast has long been known for high protein and low fat contents, making it a popular option for people on a diet. It contains about 120kcal, and about 23g of protein. (For chicken breast with the skin on, it’s 244kcal. Chicken skin contains a lot of fat!)

CHICKEN TENDERLOIN

This cut contains the least number of calories. Located at the back of the breast meat, this cut is low in fat and high in protein. Calories: 110kcal, Protein: 24g.

PORK LOIN

Pork loin is cut from the back portion of the pig. This cut doesn’t have a lot of fat, and has about 20g of protein and 141kcal of calories. The vitamin B1 that you can get from pork meat is a vital nutrient for converting carbohydrates into energy. (Be careful of how much fat you keep in this cut of meat, as more fat means more calories.)

PORK TENDERLOIN

Pork tenderloin (commonly known as “fillet” cut in Japanese) is a part included in the pork loin, which is located around the back part of the pig. Calories: 120kcal, protein: 23g. This part doesn’t contain a lot of fat, which makes it perfect for lighter dishes.

KANGAROO MEAT

This is one of those meats that you won’t easily be able to find at your local supermarket. It’s a nice lean meat option, and is surprisingly delicious! High in protein, low in fat, containing about 110kcal, 24g protein, and less than 1g of fat! Roo meat is a great diet meat option!

When you’re on a diet, you have to be extra careful to select cuts of meat that don’t contain a lot of fat. Even with leaner cuts of beef or pork loin and tenderloin, you’d still need to check first to see how much visible fat there is on the meat. With ground or minced meat, you also have to be careful as there may be a lot of fat mixed into it. Because of all this, we recommend that you be careful to check the quality and nutritional contents of the meat that you are purchasing.

Meat, in general, is known to be rich in protein and fat. When purchasing meat, it may be helpful to check how much visible/physical fat is attached to the meat cut. This is especially important for those who are on a diet, since the fat content in the meat can really hike up the number of calories you’re consuming. One more thing to consider is that meat fat tends to melt when cooked. That melted fat will be mixed into the whole dish, which can lead to the “heaviness” of the dish.

IF YOU’RE ON A DIET, YOU NEED PROTEIN! HEALTHY MEAT AND VEGETABLE RECIPES

In order to get the best results from your diet, you need to incorporate a good amount of protein into your daily meals. This nutrient is essential for building muscles and having a leaner physique. Here are a couple recipes to try which include a healthy amount of protein for your diet goals! (Please allow about 2 days to thaw out The Meat Guy meats in the refrigerator.)

PORK TENDERLOIN PICCATA WITH CHEESE RECIPE (FOR 2 PEOPLE)

PORK TENDERLOIN PICCATA WITH CHEESE (FOR 2 PEOPLE)

Mix the following ingredients in a bowl: 1 egg, 2 tbsp. grated cheese, and 1/2 tsp. dried parsley to make the egg batter. In a frying pan, heat 2 tbsp. oil over medium heat. For this recipe, we’ll be using 4 pieces of pork tenderloin, each about 5mm-thick. Season one side of the pork tenderloins with some salt and pepper. Once the oil is heated, dip the tenderloins in the egg mixture until coated, then fry. Pour the leftover egg mixture on top of the pork and cook for about 2-3 minutes on each side. Serve with some ketchup or soy sauce if you like.
This recipe can also be modified to include flour in the batter; however, omitting it will result in lower carbs!

ROO ROAST RECIPE (ROASTED KANGAROO FOR ABOUT 4 PEOPLE)

ROO ROAST (ROASTED KANGAROO FOR ABOUT 4 PEOPLE)

After taking the thawed roo meat out of the fridge, wipe off the excess liquid and moisture with a paper towel. In a plastic bag, add the roo meat (450g), olive oil (2tbsp.), sliced garlic (1 clove), plus whatever herbs you like. Place it in the fridge, and let the roo meat soak in the marinade overnight. Take the meat out of the fridge about an hour before cooking, so it can come back to room temperature. Remove the meat from the bag and season with salt (1tsp.) and black pepper (to taste).
Pour the marinade in a frying pan and heat over medium heat. Once the oil is heated, start cooking the roo meat for about 3 mins. on each side. When all the meat is cooked, take it off the heat and wrap it in aluminum foil. Let it rest for about 20 mins before slicing. Roo meat is already delicious with just a simple seasoning of salt and pepper. However, if you want to serve it with a side of sauce, here are a couple options… Since it tastes similar to beef, we recommend serving it with either some ponzu sauce, onion dressing, or sweet & spicy meat sauce.

LIGHT AND REFRESHING MEAT RECIPES

Have you ever had a craving for meat, but don’t have the appetite for something too heavy or oily? Ever felt more tired or sluggish after eating a meaty recipe? That’s not a very fun feeling, ESPECIALLY when it’s blazing hot outside. Try out these recipes that hit that sweet spot of being hearty and meaty, while also being light and refreshing!

PORK LOIN STEAK WITH MARINATED ONION SAUCE RECIPE (FOR 2 PEOPLE)

PORK LOIN STEAK WITH MARINATED ONION SAUCE (FOR 2 PEOPLE)

For the onion topping, you’ll need: thinly sliced onions (1/2), white wine vinegar (3 tbsp., you can use normal vinegar if you don’t have white wine vinegar), olive oil (1 tbsp), sugar (1 tsp), salt (1/2 tsp), black pepper (to taste). Mix everything in a bowl and let marinate in the fridge for about 1 hour.
Cut the pork loin to a thickness of about 1.5cm and let rest at room temperature for about 20 mins. Lightly season one side of the meat with salt & pepper, then cook both sides in a heated frying pan with some oil for about 2 mins on each side. After 2 mins, simply let the residual heat continue the cooking process. Slice into bite-sized pieces, transfer on a plate, then top with the chilled marinated onions! Enjoy!

JUMBO CHICKEN BREAST MEATBALLS SOUP RECIPE (FOR 2 PEOPLE)

JUMBO CHICKEN BREAST MEATBALLS SOUP RECIPE (FOR 2 PEOPLE)

For the chicken meatballs, you’ll need: ground chicken breast (160g), minced onions and carrots (1/10 per meatball), salt (2 pinches), potato starch (1/2 tablespoon), and grated ginger (a little). Mix the ingredients in a bowl until well blended.
For the soup, you’ll need: soy milk (250 ml), water (100 ml), sliced shiitake mushrooms (1 piece), and a pack of pre-cut konjac jelly (80 g). Put the soup ingredients in a pot, and start heating over low heat. Start making the jumbo chicken meatballs by dividing the meat mixture into 2 equal parts, rolling, and shaping each part into meatballs. Once you have 2 meatballs, place both into the pot, cover, then cook for about 5 minutes over low to medium heat. Keep a close watch on the soup to make sure it doesn’t start boiling. Add miso (2 tsp), and salt & pepper to taste. When the miso is well incorporated, serve topped with chopped green onions and some chili oil if you like to add a bit of spice.

WELL-BALANCED NUTRITIOUS MEAT AND VEGETABLE RECIPES

A study by the Ministry of Health, Labor & Welfare has shown that Japanese people do not have enough dietary fiber incorporated into everyday meals. (In Japanese text only, retrieved from: https://www.mhlw.go.jp/file/05-Shingikai-10901000-Kenkoukyoku-Soumuka/0000042632.pdf) Fiber is abundant in vegetable and mushrooms. Here are some recipes you can try out if you want to incorporate vegetables into your meat dishes. These are not limited to the vegetables that are written in the recipes. You can also use any vegetables you like, or whatever leftover vegetables you have in the fridge.

SIMPLE GROUND CHICKEN BREAST KEEMA CURRY RECIPE (FOR 2 PEOPLE)

SIMPLE GROUND CHICKEN BREAST KEEMA CURRY (FOR 2 PEOPLE)

Start off by heating some olive oil (1 tbsp) in a frying pan, add minced garlic and ginger (1/3 tsp each) and heat over low heat until aromatic. Add chopped onions (1/2), chopped carrots (1/8), and ground chicken breast (120g) and cook over medium heat until the vegetables are tender. Add curry powder (2 tsp) and continue cooking for about 1 minute. Mix in ketchup (2 tbsp), Worcestershire sauce (2 tsp) and soy sauce (1 tsp), salt and pepper (to taste) until well blended. Done!
This is a low-carb curry dish that uses a lot of vegetables and doesn’t require any flour. If you want a sweeter, milder flavor, simply add some honey to your liking.

PORK LOIN BULGOGI RECIPE (FOR 2 PEOPLE)

PORK LOIN BULGOGI (FOR 2 PEOPLE)

Cut the pork loin into a 5mm-thick piece before cutting into 5mm-long strips. Season with sugar (1/2 tsp.) and salt (to taste). In a frying pan, heat some sesame oil (1 tsp), add sliced garlic (1 clove) and sliced onions (1/2), and cook until onions are translucent. Add the pork and shredded green peppers (1 tbsp), soy sauce (1tbsp), sugar (1/2 tbsp), sake (1/2 tbsp), gochujang (1 tsp), and mix well. Once the meat is fully cooked, add Shirataki konjac noodles (80g), and fry lightly before serving on a plate. Top off with some white sesame seeds, and you’re done! The Shirataki noodles add volume to the dish without adding any additional calories!

ENJOY DELICIOUS MEAT DISHES EVEN ON A DIET!

Alright! Today we have introduced some simple and healthy meat recipes that you can enjoy even when you’re on a diet. Make sure to eat well and nourish your body with balanced meals that include good amounts of protein and fiber to avoid fatigue or malnourishment. Good luck, and have fun!

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