Actually it is quite easy Algebra. Assuming a 1500 calorie diet, and 30 % fat, that is 50 grams of fat a day( 450 calories ). Sure ground beef is high fat, although you can get lower fat beef. Mine is 21g fat to just 20 g protein, so I eat it just 1X a week.
However a chicken leg according to SP is 2 g of fat to 13 g protein, and the pollock I am having for lunch is 1 g of fat to 19 g protein per 4 ozs.
None of these are vegetarian, and even a lb of pollock is just 4 grams of fat, with 76 grams of protein. Since most people eat just 3-4 ozs of meat, even if the meat is 60 % fat, when combined with something like pasta, which has 0 fat, the ratio of fat can be easily below 30 %.
So even if you had 8 ozs of b/s chicken thighs, at 18 grams of fat to 40 grams of protein ( higher fat ), you still have 32 grams left for the rest of the day.
If you stick to 4 ozs, that is just 9 grams of fat. 170 calories, add in 1 serving of pasta 200 calories. So 81 calories from fat, out of 370, or 21 % fat. Chicken breast would be even lower fat, but I used a higher fat meat ( 48 % ), to show that by simply mixing it with something else ( pasta, vegetables ), you can easily get below 30 %. This is why one eats a balanced meal.
So a serving of fish/fowl is very low fat, and since most of us do not eat a bowl of meat, we dilute that fat to below 30 % already. Which is why I suggested the OP look elsewhere to see where fat is. Yes, if one is eating a lb of meat, they might want to cut down to limit fat, but most people can have meat/fish/fowl, and maintain a low fat diet.. EASILY.
If you want protein, and low fat, I would suggest plain white fish. 15-20:1 ratio of protein to fat, and the fat there is, is healthy. Along with chicken, and the occasional red meat, you should be able to eat pretty low in fat, provided the rest of your diet isn't loaded with fat.
Russell - current BMI 28.6
197 - bmi 30 - done
164 - bmi-25
| current weight: 183.4