Although it came out a few months ago, we’re still talking about the new 2025-2030 Dietary Guidelines for Americans. In addition to new directives on sodium, full-fat dairy, and saturated fats, the report included red meat on the list of recommended protein-based foods Americans should be eating and placed it prominently in the accompanying food pyramid. It's a confusing change because several health organizations like the American Heart Association and the American Institute for Cancer Research still caution limits on red meat.

With all these competing suggestions, it’s only natural to ask yourself if it’s now considered healthy to eat red meat on a weekly, or even daily basis. Below, we’ll take a look at what various health organizations have to say, walk you through which cuts of red meat you should be prioritizing over others, and reveal how much of it you should be adding to your weekly meal rotation.

What Do the New Dietary Guidelines Say?

The new Dietary Guidelines for Americans do not give a specific recommendation on how much red meat you should consume, but they do encourage a higher intake of protein and highlight red meat as a nutrient-dense protein source.

Furthermore, the new guidelines state that protein should be consumed at 1.2 to 1.6 grams per kilogram of body weight. So, for example, a person who weighs 160 pounds should eat around 87 to 116 grams of protein daily. This is much more than the current Recommended Dietary Allowance (RDA), which is 0.8 grams per kilogram. The RDA is set to prevent deficiencies, but higher amounts of protein may help maintain muscle mass as people age. Previously, the 2020-2025 Dietary Guidelines did not give a specific protein recommendation for individuals.

Is Red Meat a Good Source of Protein?

It is estimated that most Americans are getting enough protein to avoid deficiencies. But higher amounts of protein can help with weight management and satiety, along with healthy aging.

Red meats like beef, pork, lamb, bison, and venison are all excellent sources of protein. They are also nutrient-dense and rich in iron, zinc, and B vitamins like B-12, riboflavin, and B-6; this is a positive since many Americans are not meeting their daily requirements for iron, zinc, and vitamins B-12 and B-6. It’s also been reported that teen girls and older populations, specifically, are also not eating adequate protein.

Lean beef is an excellent source (20% or more of the Daily Value) for protein, zinc, vitamin B-12, phosphorus, and the antioxidant selenium, and is a good source (more than 10%) for niacin, vitamin B-6, iron, and riboflavin. Lean cuts are also low in calories.

Moreover, red meat is a source of saturated fat; however, it is not the highest source of saturated fat in the diet.

How Much Saturated Fat From Red Meat Is Okay?

The recommendation for saturated fat in the new dietary guidelines has not changed from the previous guidelines: saturated fat should be limited to 10 percent of daily calories. For someone eating 2000 calories, this equates to 200 calories of saturated fat or about 22 grams.

The new 2026 guidelines also advise that Americans "eat real food" and "consume a variety of protein foods from animal sources, including eggs, poultry, seafood, and red meat, as well as a variety of plant-sourced protein foods, including beans, peas, lentils, legumes, nuts, seeds, and soy." Protein powder supplements did not make the list.

So, in theory, can someone who weighs 160 pounds and eats 116 grams of protein daily consume enough 'real food' to meet protein requirements yet still stay below the 10% saturated fat limits — all within the suggested 2,000 calorie diet (or lower)? The short answer is yes. But it will likely mean following the dietary guidelines’ suggestion to "prioritize nutrient-dense foods and home-prepared meals." See below for more specifics.

How Much Red Meat Is Healthy?

Since the dietary guidelines do not give specifics about the amount of red meat to eat daily, we can look to guidance from other health organizations.

The American Institute for Cancer Research recommends no more than 12 to 18 ounces of cooked red meat per week for cancer prevention. It should be noted that a 3- or 4-ounce cooked portion of red meat is about the size of a deck of cards, but many individual cuts of meat are larger than this. (Individual cuts loose about 1-ounce upon cooking.) Depending on the serving size, this would mean eating red meat about two or three times weekly.

The American Heart Association (AHA) does not recommend a specific number of servings of red meat. In their new 2026 report, the AHA advised “if red meat is desired, choose lean cuts, avoid processed forms, and limit portion size.” Their limit for saturated fat is the same as the dietary guidelines at 10 percent of calories. With room for other sources of saturated fat throughout the day, a 3-ounce portion of lean red meat can fit within the 22 grams of saturated fat daily limit for a 2000 calorie diet. This can include:

• 95% lean ground beef (2.4 grams saturated fat; 22 grams protein)
• Pork tenderloin (1.9 grams saturated fat; 16 grams protein)

What Does a Meal Plan with a Healthy Amount of Red Meat Look Like?

It’s important to include a variety of protein sources weekly in order to eat all the unique nutrients found in them. Here are some suggestions for meeting the higher protein recommendations highlighted in the new dietary guidelines:

Eat lean red meat two or three times weekly, possibly a few more, if portions are small:

• 3-ounces chuck shoulder steak (1.9 grams saturated fat; 25 grams protein)
• 3-ounces lean lamb (2.3 grams saturated fat; 23 grams protein)

Eat at least two or more servings of fish weekly for omega-3 fats and selenium:

• 3-ounce portion of cod (0.1 grams saturated fat; 19 grams protein)
• 3-ounce portion of salmon (2.0 grams saturated fat; 19 grams protein)

Eat 3 servings of dairy foods daily. Choose low-fat or fat-free versions for low saturated fat such as:

• Fat-free Greek yogurt (0 grams saturated fat; 23 grams protein)
• Low-fat Greek yogurt (2.0 grams saturated fat; 20 grams protein)

Eat fiber at every meal. The dietary guidelines say to "eat fruits and vegetables throughout the day" and to "focus on whole grains." This can be accomplished by eating more low-saturated fat, protein-rich plant foods. These are a few that can help you get the recommended 25 to 38 grams of fiber daily:

• 1 cup lentils (18 grams protein; 16 grams fiber)
• 1 cup black beans (15 grams protein; 15 grams fiber)
• 1 cup edamame (18 grams protein; 8 grams fiber)
• 1 cup quinoa (8 grams protein; 5 grams fiber)
• 2 tablespoons chia seeds (5 grams protein; 10 grams fiber)
• 1 cup cooked broccoli (4 grams protein; 5 grams fiber)

How To Shop for Lean Red Meat

There are several lean cuts of red meat. Most venison and bison cuts are naturally lean.

The AHA recommends the following when shopping for red meat: Look for meat with the least amount of visible fat-marbling and buy beef or lamb that is labeled "select" or "choice." Additionally, they advise steering clear of "prime" cuts, which have the most fat-marbling, and instead looking for names like "round," "loin," or "sirloin."

Lean beef cuts include:

• Top loin steak
• Strip steak
• Flank steak
• Sirloin
• Filet mignon
• Chuck shoulder pot roast
• Bottom round roast
• Brisket, flat half
• Tri-tip
• 93% or 95% lean ground beef

Lean pork cuts include:

• Top loin chop
• Tenderloin
• Sirloin chop
• Rib chop
• 96% lean ground pork

You can use these cuts to make the following recipes:

Bottom Line: Eating up to three reasonably-sized portions of lean red meat weekly can add nutrient-dense, high-protein "real food" to family or individual meals.

Related Content:

How Healthy Is Full-Fat Dairy?

A Dietitian’s 7 Key Takeaways About the New Dietary Guidelines

14 Lean Proteins You Should Be Eating More Of