How often should we eat red meat?

Tips for a balanced diet

Meat is an integral part of the Greek diet and family meals. From traditional beef stew to a perfectly grilled shoulder steak, the enjoyment it offers is unique. But how often is it good to eat red meat? What are its nutritional benefits, and what should we watch out for?

What is “red meat”?

The term red meat refers to beef, pork, lamb, and goat – that is, all types of meat that are darker in color because of a protein. They differ from poultry (chicken, turkey), which is considered “white meat.”

Why should I include it in my diet?

Red meat isn't just delicious. It's nutritious too:

High-biological-value protein: Important for muscle growth, cell regeneration, and maintaining energy.

Iron: Iron from animal products is absorbed more easily by the body than iron from plant sources. It is essential for preventing anemia.

Vitamin B12: Needed for the proper functioning of the nervous system and the production of red blood cells.

Zinc: Supports the immune system and helps wounds heal properly.

How often can I eat red meat?

The key is balance and variety.
Most nutritionists recommend eating red meat approximately:

• 1 to 2 times per week
• In 100–150-gram portions
• Choose lean cuts, such as tenderloin or shoulder

This frequency is enough to meet our body's needs for iron and protein without compromising our health.

In the meantime, we can round out our weekly choices with white meat (chicken, turkey), fish, and plant-based proteins (lentils, chickpeas, beans).

What should I watch out for?

Although red meat has many benefits, overconsumption – especially of processed varieties such as sausages, bacon, or salami – has been linked to an increased risk of health problems and other diseases.

To keep enjoyment… healthy:

1. Choose fresh, unprocessed meat.
2. Cook in healthy ways: in the oven, in a pot, or on the grill.
3. Avoid frying and using too much fat.
4. Always serve meat with vegetables or salad to get fiber, vitamins, and antioxidants.

We recommend:

Carefully selected, high-quality cuts of meat from trusted producers, so you can prepare delicious, nutritious homemade meals safely and with love.

Explore our categories and choose cuts that are perfect for your diet – whether you're preparing a Sunday feast or a nutritious everyday meal for the family.