Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
FREE
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September 18, 2023
These days, eating healthy is next to impossible if you aren't a meal prepper. Take a few minutes at the start of your week to cook and store some ready-to-eat meals; it's one of the easiest and most effective ways to eat well while staying on budget. Protein is an essential component of a well-rounded meal, and the easiest meal prep meats are full of it. They also cook quickly and hold up well in the refrigerator.
When it comes to healthy meal prep, lean protein should be your go-to choice. While the timing can vary for some products, most meats can be kept for three or four days in the fridge once they've been cooked through. After that, you'll need to store them in the freezer.
Most sliced deli meats shouldn't be an everyday choice. They can be high in sodium and other additives, but when enjoyed in moderation, they're a great way to add variety to your meal-planning routine. Lean ham, turkey, or chicken can be low in fat, high in protein, and a flavorful way to enhance any meal or snack. Add to a salad kit, make a hearty sandwich or wrap, or simply pair with some cheese, crackers, and fruit for an easy meal kit. Most options last for about five days in the fridge.
Perhaps the champion of the easiest meal prep meats, boneless skinless chicken is a true nutrition superstar. Versatile and economical, it's packed with protein, low in fat, and a truly satiating option that's loved by even the pickiest eaters. Once it's cooked through, it's safe to eat within three to four days when stored properly in the refrigerator. The meal options here are virtually endless.
One of the most under-utilized meal-planning meats is shrimp. This tasty option is high in protein, low in fat, and an excellent source of iodine and antioxidants. It's a low-calorie food that also cooks up in a flash, so you can spend less time slaving away over the stove on your meal prep days. Roasted or pan-seared shrimp is an excellent protein source that works well in a variety of dishes, especially if you're in the mood for an Asian flavor profile. Eat it within one or two days of cooking if in the fridge. Cooked shrimp also holds up really well frozen and can last for months - pre-cooked frozen shrimp is one of the best ways to buy it.
Another one of the easiest meal prep meats is ground turkey, a popular swap for its (less lean) beef counterpart. When properly seasoned, ground turkey is a low-fat, high-protein alternative that makes a delicious burger, taco, or bolognese sauce. It's a must-have for your meal prep rotation because you can cook a huge batch in a flash. Store it for up to four days in your fridge.
While eggs aren't technically meal planning meats, they still deserve a mention on this list because they are a fantastic, fridge-friendly meat alternative. Eggs are rich in protein and healthy fats, they're super satisfying to eat, and they're an economical option that cooks up in a flash. Boil a huge batch of eggs at the start of the week and you've got a tasty choice for a quick breakfast, a delicious salad topping, or an on-the-go snack. Best of all, boiled eggs can be kept in the fridge for about a week; that's twice as long as most cooked meats.
To make the most out of your meal prep time while ensuring each option is delicious and safe to eat, follow these tips.
No matter what meat you choose, always ensure it's cooked through completely to ensure no harmful bacteria have survived. Different meats require different temperatures, and using a thermometer is the most reliable way to ensure your food is safe to eat. Meats that are not fully cooked are not safe for leftovers, even if they've been refrigerated and reheated.
Once the cooking is done, don't wait too long for things to cool down. The easiest meal prep meats still need to be stored properly to preserve their freshness and prevent new bacterial growth. All meats should be sealed and placed in the refrigerator within one hour of cooking. Also be careful to avoid any cross contamination by introducing any bacteria to the container - serve with clean cutlery, and don’t put back into the container any amount that is uneaten.
When selecting meats for meal prep, choose options that make things easy on you. Cuts that are smaller in size, such as chicken tenderloins, can reach the proper temperature in significantly less time. Also, avoid meats that require hours of cooking to reach tender perfection, such as chuck roasts or pork shoulders. These take more time and also tend to be higher in unhealthy fats, so save them for special occasions instead.
Are you ready to jump-start your meal-planning routine? Choosing the easiest meal prep meats is just the beginning. With Prospre, you can learn which nutrient-dense foods to include on a routine basis so you can support better nutrition overall. Download our app today to get started on your personalized meal plans.
