Beef, ground, 97% lean meat / 3% fat, loaf, cooked, baked

Very lean ground beef like this 97% lean blend is common in meatloaf, burgers, and taco fillings, though its low fat content means it can turn dry and crumbly if overcooked, so many cooks add breadcrumbs, egg, grated onion, or a splash of broth or milk to keep the mix moist. Baked into a loaf as here, it holds together well when bound with the usual egg-and-breadcrumb mixture and benefits from a glaze or sauce, such as a ketchup-based topping, brushed on top before the final bake to add moisture and browning at the surface. The same lean grind works in stuffed peppers, stuffed cabbage, and chili, where the surrounding sauce or vegetables help offset the leanness.

When shopping, look for ground beef labeled 97% lean and use or freeze it within a day or two of purchase, since lean grinds still spoil at the same rate as fattier ones despite carrying less fat. At 154 calories per 100 grams with 27.6 grams of protein and only 4.06 grams of fat, it is one of the leaner ways to build a beef-based meal, similar in leanness to a skinless chicken thigh. Protein reaches 55% DV, so a slice of this loaf alongside vegetables and a starch makes for a protein-forward plate without much added fat, a useful option for anyone trying to keep a beef dinner on the leaner side.