Rethinking How Much Meat to Buy: Portion Planning Made Easy
Many of us are buying far more meat than we actually need. Often, we don’t even realize it. We’re simply acting out of habit or relying on the advice of our butcher or favourite food site. But oversized portions can lead to uneaten leftovers, wasted food, and higher grocery bills.
In fact, research by the National Zero Waste Council in 2022 found that meat makes up 6% of the food waste in Canadian households. By making a few simple changes to how we plan and portion our meat, we can significantly reduce that waste.
What is a good portion size of meat?
There isn’t one correct answer, but there are three common ways we typically use to decide how much meat to serve. Which of these three methods do you rely on most?
Health Guidelines: In Canada, Health guidelines recommend a cooked portion of about 75-85 grams (2½-3 oz) of meat, fish, or poultry — roughly the size of your palm or a deck of cards.
Popular Media Suggestions: Many food sites, meal plans, and grocery stores suggest buying ½ to ¾ lb (8–12 oz) per person. Even after you factor in bones and cooking shrinkage, that’s still more than double the health recommendation.
One Piece Per Person: Many of us simply serve one piece per person (one chicken breast, one pork chop, one steak, etc.). However, these portion sizes often exceed health recommendations by two to three times. For example, an average boneless, skinless chicken breast weighs 8–10 oz (227–284 g) and a striploin steak is typically 10–14 oz (284–400 g).
When we cook and serve extra meat, we increase the chance that some of it will go uneaten and end up wasted. By being more mindful of portion sizes we can enjoy satisfying meals while saving money and reducing food waste.
How Much Meat to Buy
We recommended buying only as much meat as you need per person, regardless of whether you choose amounts based on the “One Palm” health recommendations or larger portion sizes recommended by popular media sites. Here’s a helpful chart showing how much raw meat, fish, or poultry to buy per person for either approach.
If you prefer the traditional one piece per person method, try cooking one or two less pieces then cutting all the cooked meat and serving it family-style on a platter – there’s always plenty to go around.
No matter which method you choose, being mindful of portion sizes and being strategic with leftovers is always a great way to reduce food waste.
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