Last updated: September 3, 2025
Yes—steak can fit a weight-loss plan when you choose lean cuts, keep portions in check, and cook with minimal added fat. A 4–6 oz cooked portion of lean steak delivers high-quality protein that supports fullness and muscle maintenance. The key is picking leaner cuts and pairing steak with fiber-rich sides.
Why Steak Can Help With Weight Loss
- Protein & fullness: 4–6 oz cooked steak typically provides ~25–45 g of complete protein, which can reduce snacking and help preserve muscle while you’re in a calorie deficit.
- Micronutrients: Steak supplies bioavailable iron, zinc, and vitamin B12—useful if you’re training hard or feeling low energy.
- Versatility: Works in bowls, salads, tacos, or simple plates—easy to portion and batch-prep.
Pair steak with high-fiber carbs and veggies to keep calories controlled and meals satisfying. If you want a done-for-you plan, check out our Weight-Loss Meal Plan or build your week with Build-a-Meal Plan.
Best Cuts for Lean Protein (Calories by Cut)
Leaner cuts = fewer calories from fat per ounce. Here are common choices (estimates per 4 oz cooked):
- Top round / eye of round / sirloin tip: ~170–210 kcal, ~28–33 g protein, lower fat
- Top sirloin / tenderloin (filet): ~190–240 kcal, ~28–32 g protein, moderate fat
- Flank / flat iron: ~220–260 kcal, ~28–32 g protein, moderate fat
- Ribeye / T-bone / New York strip (well-marbled): ~280–360+ kcal, ~25–30 g protein, higher fat
- Ground beef (93% lean): ~230–250 kcal, ~26–28 g protein
- Ground beef (80–85% lean): ~290–330 kcal, ~24–26 g protein
Numbers vary by brand, trimming, and doneness. When in doubt, check the package or a nutrition database for the specific cut.
Portions & Cooking Methods
- Portion target: 4–6 oz cooked (about a deck-to-smartphone size). Larger steaks are fine—just split or log accurately.
- Trimming & marinating: Trim visible fat. Use citrus/garlic/herb marinades; they add flavor with minimal calories.
- Cooking: Grill, broil, air-fry, or pan-sear with a light oil spray. Avoid deep frying; measure butter/oil if using.
- Sauces: Choose chimichurri, salsa verde, or mustard-based sauces; keep creamy sauces to small spoonfuls.
- Ground beef swaps: Choose 90–96% lean, or blend half lean beef with lentils or mushrooms to cut calories.
Balanced Meal Ideas (≈400–650 kcal)
- Sirloin plate: 5 oz sirloin, 1 cup roasted potatoes, big mixed salad with vinaigrette.
- Steak bowl: 4 oz flank steak over 1 cup cooked rice/cauli-rice mix, fajita peppers, pico, lime yogurt.
- Salad main: 5 oz tenderloin over greens, cherry tomatoes, corn, 1 oz feta, balsamic.
- Steak tacos: 4 oz top round in two 6-inch corn tortillas, cabbage slaw, salsa, avocado slices.
For easy high-protein sides and ready-to-heat meals, explore our High-Protein Box or Buy in Bulk options.
FAQs
Is steak good for weight loss?
Yes—especially lean cuts in 4–6 oz portions, cooked with minimal added fat and paired with high-fiber sides. Protein supports fullness and helps preserve muscle during a calorie deficit.
Which steak is best for weight loss?
Top sirloin, tenderloin (filet), top round, and eye of round are reliably lean. Flank and flat iron are moderate. Ribeye and T-bone are higher in calories due to marbling.
How often can I eat steak and still lose weight?
Frequency depends on your total calories and preferences. Many people enjoy steak 1–3 times per week while staying in a weekly calorie deficit.
Is red meat unhealthy?
Lean red meat can be part of a balanced diet for many adults. Focus on portions, overall dietary pattern (fruits, vegetables, whole grains), and your personal health guidance.
What about saturated fat?
Choose leaner cuts and lighter cooking methods to keep saturated fat lower. If you have heart-health concerns, follow your clinician’s advice.
Next Steps
Want steak-compatible, portion-controlled meals without the work? Our Weight-Loss Meal Plan and Build-a-Meal Plan make it easy to hit your protein and calorie targets.
