Did some research about eggs and meat.

https://academic.oup.com/jn/article/128/10/1716/4723080

The calculated true ileal digestibility of cooked egg protein amounted to 91%.

In this study, it was shown that after ingestion of 25 g of raw egg protein, almost 50% is malabsorbed over 24 h.

“The true ileal digestibility of cooked and raw egg protein amounted to 90.9 ± 0.8 and 51.3 ± 9.8%, respectively.”

For meat bbq seems to be the best way

https://www.scielo.br/scielo.php?script=sci_arttext&pid=S1807-86722015000200187#t3

http://www.scienceasia.org/2018.44.n2/scias44_92.pdf