Power Hour

Power Hour

4 easy steps for meal prepping with protein

By Ann Foster Thelen

Meal prepping is a cinch when starting with perfect proteins and pairing them with other balanced ingredients. Having meals or snacks ready to eat and easily accessible can help you meet your nutritional goals while keeping more cash in your pocket. Planning means you’ll be less likely to turn to fast food during busy summer and back-to-school days.

Follow these simple steps to master meal prepping.

Step 1: Create a Meal Plan

Select a variety of options that include common ingredients from these categories (proteins, vegetables, fats, and complex carbs) for balanced, nutritious meals. Think about how one cut of meat (e.g., a roast or tenderloin) can be turned into several dishes by using the meat in different ways. Incorporate fresh fruits for snacks and at mealtime.

Step 2: Shop for Ingredients

Before shopping, make a list and organize items by the grocery store layout to save time and stay focused. Or, take advantage of online shopping if offered by your local grocery store.

Stretch your food dollars by buying in bulk according to the recipe choices or items you can freeze for later use. For example, one large pork loin can be cut into a roast, chops and strips or chunks for stir-fry.

Step 3: Pick the Right Storage

Select food storage containers that match your meal plan for the week. Choose stackable and similarly sized containers to make the most of refrigerator and freezer space.

• Airtight containers are great for keeping ready-to-cook ingredients crisp and fresh.

• Compartmentalized containers or bento boxes are ideal for keeping foods separate or storing ingredients that need to be mixed at the last minute.

• Freezer-safe containers are a must for limiting freezer burn and nutrient losses in food.

• Glass containers are popular for keeping food tasting fresher and lasting longer than their plastic counterparts.

• Mason jars are terrific for egg casseroles, overnight oats, soups, salads and more.

Step 4: Let the Prepping Begin

Plan one to three hours to prep for the week’s meals and snacks. This time includes cleaning and chopping ingredients, cooking and assembling recipes.

Organize activities by cooking or prep time. While items are cooking in the oven or slow cooker, multitask by cutting vegetables or making hardboiled eggs.

Benefits of Protein

Your body needs protein to stay healthy and work its best. Proteins are made up of amino acids that function as building blocks for bones, muscles, cartilage, skin and blood. They are also building blocks for enzymes, hormones and vitamins. Proteins are one of three nutrients that provide calories; the others are fat and carbohydrates.

Research shows that proteinrich food:

• Keeps you energized and feeling full longer

• Boosts immunity

• Lowers blood pressure

• Helps maintain weight loss

Protein- Packed Snack Packs

Keep these foods on hand to satisfy cravings between meals, which each pack a plentiful punch of protein.

• Beef or turkey jerky

• Cheese cubes

• Chicken salad

• Deli meat

• Edamame, in pods

• Hard-boiled eggs

• Hummus

• Pork sticks

• String cheese

• Yogurt