Leslie Bonci: Why Lean Red Meat Just Can’t Be Beat
By Leslie Bonci, MPH, RD, CSSD, LDN, FAND
At Manzo Piedmontese, we believe that high-quality nutrition is the foundation of both wellness and performance. That’s why we’re thrilled to feature a guest post by Leslie J. Bonci, MPH, RD, CSSD, LDN, FAND — a leading expert in sports nutrition and the owner of Active Eating Advice – Be Fit, Fed, and Fearless.
Leslie brings decades of experience working with elite athletes, having previously worked with the Kansas City Chiefs and Pittsburgh Steelers to the Pittsburgh Ballet Theatre and the University of Pittsburg. Her expertise is sought after by major organizations, including the National Dairy Council, California Prune Board, and Produce for Better Health Foundation.
In this post, Leslie shares her deep knowledge of fueling the body for optimal performance and well-being. Whether you’re an athlete, a wellness enthusiast, or simply looking to make smarter nutritional choices, her insights will help you harness the power of food to feel and perform your best.
As a registered dietitian and sports dietitian I am an advocate for my patients, ath-vocate for my active population and ag-vocate for ranchers and farmers. I also follow and uphold the science and evidence and strive to bring the a sense of relevance to my audiences.
P is for Protein
In the 2025 Food and Health Survey conducted by the International Food Information Council, protein is top of mind for consumers. Beyond muscle growth and repair, protein is important for:
Energy
Bone health
Remodeling protein in muscle, bone, tendons and ligaments
To support a healthy immune system
As a component of hormones, enzymes, and antibodies
As a source of energy for the muscle, liver and intestines
To maintain blood glucose (sugar) balance
To increase lean body mass
To produce plasma proteins
To aid in weight management
To prevent muscle loss in those on the GLP-1 agonists for weight loss
To prevent sarcopenia ( muscle loss and decreased muscle strength) that can occur in aging
Minimize the cachexia ( muscle wasting) that can occur in cancer and treatment
A diet higher in protein may help with weight management allowing the body to maintain muscle during periods of lowered calorie intake. Protein can also help with satiety — meaning we may feel satisfied longer and be less hungry between meals.
So for those interested in losing body fat, the goal is to maximize the protein without overdoing the calories. Lean beef fits the bill and provides the fill.
PROTEIN QUALITY
When it comes to protein-containing foods, not all are created equally and when it comes to protein, not all protein has the same quality. The essential amino acids (building blocks of proteins) are the primary drivers of anabolism — muscle protein synthesis that takes place after consumption. The goal is to maintain or gain, not lose muscle. The beauty of the Manzo Piedmontese beef is the lower collagen content allowing for a higher protein content per bite so that for the same volume there is more available protein to support muscle health.
That being said, protein quality is essential in trying to optimize protein choices within a calorie budget. Most individuals do not have the luxury of consuming unlimited quantities so the goal is one-stop shopping to optimize protein quality without maximizing intake.
This beef is a perfect recommendation as it can optimize protein intake with a smaller volume needed to be consumed. In general, the increased quality of the beef can translate to a lower quantity required.
Park S, Church DD et al. Metabolic Evaluation of the Dietary Guidelines’ Ounce Equivalents of Protein Food Sources in Young Adults: A Randomized Controlled Trial. J Nutr. 2021;151:1190-1196.
And in comparing beef to soy, the beef delivers on higher protein quality for a lower quantity.
Church D D et al. The anabolic response to a ground beef patty and soy-based meat alternative: a randomized controlled trial. AJCN 2024, 120:1085-1092
PROTEIN QUANTITY
So how much protein do you need to eat everyday? Dietary Guidelines for protein intake recommend 0.4 grams/pound body weight/day – which may or may not meet needs. For my active clients, I may recommend at a minimum 0.6 grams protein/pound body weight/day up to 1.0 grams protein/pound body weight/day. And of note, for those on restricted calorie diets or on the weight loss medications, protein needs may be upwards of > 1 gram of protein/pound body weight per day. (Source: Robert R Wolfe, Amy M Cifelli, Georgia Kostas, Il-Young Kim, Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range, Advances in Nutrition, Volume 8, Issue 2, March 2017, Pages 266–275, https://doi.org/10.3945/an.116.013821)
For a 150- pound individual, that would be about 54 grams of protein a day. So, is that enough? It depends upon your health, your activity level, and your weight goals.
If you are an athlete, exercising more than an hour daily, and you are trying to increase muscle, lose body fat, or prevent muscle loss, your protein needs may be higher. Also, older individuals who are active may have higher protein requirements than their sedentary counterparts for muscle preservation.
1)Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. PMID: 22150425.
2)Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.
3)Hector , McGlory C, Damas F et al. Pronounced energy restriction with elevated protein intake results in no change in proteolysis and reductions in skeletal muscle protein synthesis that are mitigated by resistance exercise. FASEB J 2018, 32:265-275
Practically, I recommend trying to consumer somewhere between 20-30 grams of protein per meal. The good news is that lean red meat supplies 21 grams of protein per 3 ounce portion and most often when we enjoy a delicious cut of red meat, we may pair it with a vegetable, grain or carb of some kind or both and those foods also supply some protein so it is very easy to get to the recommended amount per meal.
PROTEIN DISTRIBUTION
When you consume protein is AS important as the amount consumed. Remember, the goal is to be in positive protein balance. So to do this, we must eat enough protein and include protein as part of every meal and snack. Most people tend to consume more protein at lunch and dinner- but not enough at breakfast or as part of snacks. As a first step, think about how you consume protein. Do you eat very little protein-containing foods at breakfast and lunch and then a lot at dinner? If so, consider including protein-containing foods as part of each meal. Sliced steak for a breakfast sandwich, a flank steak on a salad at lunch, or a stir fry or brisket with potato and vegetables at dinner.
Fats
The saturated fat content of Manzo Piedmontese is low at 0.76 g/3 ounce serving. The Dietary Guidelines for Americans 2020-2025 recommendation for saturated fat intake is < 20 grams /day.
Omega-3 fatty acids for 3 ounces of Beef Tenderloin Steak is 465 milligrams although this is primarily ALA or alpha-linoleic acid. Public health recommendations are 1100-1600 mg/day of omega-3 fatty acids.
And interestingly, a study in 2021 found that the inclusion of up to 156 grams (5 ounces) of lean beef daily as part of a healthy low saturated-fat Mediterranean style diet improved cholesterol and lipoprotein levels . So the message is one of beef inclusion rather than exclusion.
Fleming J, Kris-Etherton, P, Petersen K, Baer D. Effect of varying quantities of lean beef as part of a Mediterranean-style dietary pattern on lipids and lipoproteins: a randomized crossover controlled feeding trial. Am J Clin Nutr. 2021; 113:1126-1136.
Micros
Lean beef also provides iron which is an under-consumed micronutrient especially in young and adult women as well as those who do not consume red meat. Iron deficiency is found in almost 40% of US females aged 12-21. Red meat can be a way to increase not only high-quality protein but also essential minerals such as iron. In addition, including lean red meat at a meal may increase the consumption of grains (e.g., rice, pasta, potatoes, as well as vegetables). Yes AND — beef is a great carrier to augment the nutrients on the plate.
Weyland AC et al. Prevalence of Iron Deficiency and Iron Deficiency Anemia in US Females Aged 12-21 Years, 2003-2020. JAMA, 2023. 329(24):2191-2193.
Here are some meal ideas
Stir fry with beef and broccoli over rice
Pasta with short rib and tomato sauce
Sliced tri tip with sauteed onions, peppers and mushrooms in a tortilla
Beef kebab with pineapple, grape tomatoes, zucchini
Bottom Line
Adding lean red meat to the plate is not only a taste that is great, but an excellent source of high-quality protein and micronutrients and can be a carrier food to optimize the intake of produce and grains.
Stay Connected with Leslie Bonci
We’re so grateful to Leslie Bonci for sharing her expertise on nutrition and performance. If you found her insights valuable, be sure to follow her for more science-backed nutrition advice and practical tips.
Follow Leslie on social media: Twitter, Facebook, Instagram, LinkedIn
Visit her website: Active Eating Advice – Be Fit, Fed, and Fearless
For more expert insights on health, wellness, and nutrition, stay tuned to the Manzo Piedmontese Field Notes blog.