The Meat of the Matter: Are We Overdoing It?

From steakhouse menus to viral all-meat diets, high-protein eating – especially through animal products – has become a staple in today’s wellness culture. Whether it’s grilled chicken, ribeye, jerky, or protein-packed snacks, many Americans are eating more meat than ever before, often in the name of health and strength.

At Legacy Community Health, our nutrition experts help people make sense of these trends and tailor their diets to support long-term wellness. But how much meat is too much? And are we overlooking the bigger picture when it comes to protein?

How Much Protein Do We Actually Need?

The Dietary Guidelines for Americans recommend that adults consume about 10–35% of their daily calories from protein. That’s roughly 46 grams per day for most women and 56 grams for most men. But studies show many adults exceed these targets, often through meat-heavy meals and snacks.

“Most Americans do get enough protein, and in many cases, they actually exceed the recommended daily intake,” says Sean Barrett, Legacy’s Director of Nutrition and Fitness. “Especially men aged 19 to 59 who consume plenty from meat, poultry, and eggs.”

He says on average, adults get about 16% of their daily calories from protein, which translates to roughly 80 grams per day for someone eating 2,000 calories, more than the recommended average.

While protein plays a vital role in muscle repair, immune function, and hormone production, more isn’t always better. Overemphasizing protein, particularly from red and processed meats, can crowd out other essential nutrients like fiber, antioxidants, and vitamins.

That said, not everyone is getting enough. “Older adults are a different story,” Barrett notes. “Up to 46% of Americans over 50 fall short of their protein needs, which can lead to muscle loss, reduced strength, and a lower quality of life. This age group often faces challenges like reduced appetite, lower energy needs, or financial and social barriers that affect their diet.”

What Happens When Meat Is the Main Event?

A diet centered around meat, especially red and processed meats like bacon, sausage, and deli cuts, can raise health concerns over time. Research from institutions like the World Health Organization and Harvard T.H. Chan School of Public Health links high processed meat intake to increased risks of heart disease, colorectal cancer, and type 2 diabetes.

That doesn’t mean meat is “bad.” Moderation and variety are key. Lean cuts like skinless poultry, fish, and occasional servings of red meat can absolutely be part of a healthy, balanced diet.

“Most people only absorb around 20 grams of protein in one sitting, depending on body size, activity level, and health conditions,” explains Barrett. “That means protein needs to be spread out throughout the day. For reference, one ounce of lean meat contains about 7 grams of protein.”

If you’re unsure whether your current eating habits are balanced, a registered dietitian can help you assess your intake and make adjustments that support your long-term health.

The Risk of Over-Focusing on Protein

When meat takes center stage at every meal, it can push other important nutrients, like fiber, off the plate. Fiber supports digestion, heart health, and blood sugar management, yet most Americans fall short of the recommended daily intake.

High-protein, low-carb plans – such as the carnivore or keto diets – often limit fruits, vegetables, whole grains, and legumes. This can lead to nutrient gaps and side effects if followed long term.

Barrett outlines several common effects of high-protein eating – some beneficial, others worth monitoring.

• Pro: Protein increases satiety, helping you feel fuller longer, and can support initial weight loss when combined with strength training.
• Con: High-protein, low-carb diets may cause bad breath, digestive issues, dehydration, fatigue, and can strain the kidneys and heart, especially in those with existing health conditions.

A balanced approach to protein, spread throughout the day and paired with fiber-rich, nutrient-dense foods, is key to supporting overall health.

“It’s not just about protein – it’s about balance,” says Barrett.

Why Balance Is Better

A balanced, diverse diet doesn’t just help you hit nutrition goals, it lays the foundation for overall health.

According to Barrett, eating a well-rounded, balanced diet supports nearly every aspect of health. It helps prevent serious conditions like heart disease, diabetes, stroke, and certain cancers.

It also promotes healthy weight management without the need for extreme diets – and can boost mental health by providing the nutrients the brain needs for emotional well-being.

A nutritious diet boosts immunity, supports steady energy, aids digestion, promotes healthy growth in kids, and helps maintain vitality and mobility with age.

Meat’s Fine. Just Don’t Make It the Whole Plate.

There’s nothing wrong with enjoying meat. It’s a great source of protein, iron, zinc, and B12. But the healthiest diets are those that include a variety of proteins (both plant and animal), plenty of fiber, and a colorful array of nutrient-dense foods.

If you’re curious about your protein needs or want help building a more balanced plate, a Legacy nutritionist can help you make informed choices that work for your lifestyle and goals.

Rather than asking whether meat is “good” or “bad,” a better question might be:

What else is on your plate?