Lean Beef and its Role in a Mediterranean Diet

by Tara Sallee MS, RD, LD
​

When you think of the Mediterranean diet, you likely envision a diet rich in colorful vegetables, fresh seafood, olive oil, and whole grains. But what about beef? While often overlooked, lean beef can still play a role in this heart-healthy eating pattern. The Mediterranean diet emphasizes an abundance of fruits, vegetables, whole grains, nuts, seeds, olive oil, and lean proteins, supporting long-term health by reducing risk factors for cardiovascular diseases, such as high cholesterol and high blood pressure.1,2
 
So, where does beef fit into a Mediterranean-style diet? While seafood and plant-based proteins often take center stage, lean beef can also be a nutritious addition. Beef provides essential nutrients, including iron, zinc, and B vitamins, which support muscle growth, energy production, metabolism and brain health.1,2 When enjoyed in moderation and paired with Mediterranean staples like vegetables, whole grains, and healthy fats, lean beef can be a delicious and satisfying part of a balanced diet.
 
Here’s how to incorporate lean beef into a Mediterranean-style diet while keeping heart health in mind:

1. Go Lean: Choose lean beef cuts for a heart-healthy option. Look for cuts with “loin” or “round” in the name—like sirloin, tenderloin, and top round—for easy-to-spot, lean choices. Did you know that around 65% of beef cuts in the meat case are lean? In addition, 93% lean (or leaner) ground beef also qualifies as lean, making it a perfect, versatile fit for heart-healthy eating.
2. Flavor Without Salt: Let the beef’s savory taste shine with Mediterranean-inspired flavors like garlic, herbs, citrus, and vinegar. Beef is naturally low in sodium—great news for heart-healthy eating!
3. Keep Portion Size in Mind: A 3-ounce serving of cooked lean beef (about the size of a deck of cards) packs over 10% of the daily value for 10 essential nutrients, including 25g of protein—all for about 175 calories. This small but mighty portion delivers big nutrition.³
4. Build a Balanced Plate: Beef is a flavorful and satisfying complement to colorful fruits, vegetables, low-fat dairy, and whole grains – all essential components of a heart-healthy diet.4
5. Embrace Good Fats: At the heart of the Mediterranean diet pattern is its emphasis on heart-healthy monounsaturated fats, commonly found in olive oil, nuts and seeds. Lean beef is also a rich source of heart-healthy monounsaturated fats, similar to those found in olive oil. Over 50% of the fat in lean beef is monounsaturated fat, which can help support heart health.3

 
If you're looking for personalized guidance on creating a balanced meal plan that aligns with the Mediterranean diet, Hy-Vee's team of registered dietitians is here to help. Whether you're exploring heart-healthy eating, trying new recipes, or seeking expert advice on maximizing your grocery shopping, Hy-Vee dietitians can provide personalized tips and meal ideas tailored to your lifestyle and health goals.

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Mediterranean Beef Meatball Kabob
Serves 4
 
All you need:
1 (1-lbs.) pkg. 93% Lean 7% Fat ground beef or leaner
¼ cup dry breadcrumbs
2 egg whites or 1 whole egg
2 tbsp chopped fresh parsley
2 tsp minced garlic
1 tsp ground cumin
½ tsp salt
¼ tsp pepper
2 tbsp water
4 flatbreads (such as naan, lavash or pita bread)
Toppings: Chopped tomatoes, chopped cucumber, chopped red onion, chopped fresh parsley, Tzatziki sauce.
 
All you do:

1.  Heat oven to 400°F. Combine Ground Beef, breadcrumbs, egg whites, parsley, water, garlic, cumin, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into 12, 2-inch meatballs.
2. Thread meatballs onto four 10-inch skewers. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400°F oven 24 to 27 minutes.
   1. Cook's Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of Ground Beef doneness.
3. Remove meatballs from skewers. Serve in flatbreads. Garnish with Toppings, as desired.

 
Alternative Cooking Method:

• Recipe can be made in an 8-quart Air Fryer. Heat Air Fryer to 350°F. Place un-threaded meatballs into the air fryer basket sprayed with cooking spray. Bake at 350°F for 24 to 27 minutes, or until an instant-read thermometer inserted into the center registers 160°F.