It is week 5 of the 12 Week Meal Prep Series. This week is entirely focused on BEEF! Learn more about food prep, including chicken, vegetables, whole grains and breakfast foods with the first four weeks of the Meal Prep Series.
I don’t know about you, but one of my favorite meals involves a great steak cooked medium rare. Mmmmm….
Red meat gets a bad rap for being high in fat and cholesterol. However, lean red meat contains high amounts of vitamins and minerals including vitamin B12, vitamin B6, iron and zinc. It is also a complete protein, meaning it provides all essential amino acids. It can help maintain muscle mass, which is important at any stage in life. Since red meat is high in iron it can also help reduce your risk of anemia, which can make you feel tired and weak.
Beef does contain saturated fat, which is why I like to choose lean varieties such as extra lean group beef (10% fat or less) or sirloin steaks. Look for cuts of beef with the term “round”, “chuck” or “loin”, which equates to lean or extra lean beef. A 4oz serving of 93% lean ground beef (measured cooked) is roughly 210 calories with 30g protein. Those numbers are similar if you consume 4oz cooked sirloin steak.
I find that the fat in beef keeps me satiated a while longer than other proteins.
Some of my favorite ways to prepare beef during meal prep include grilling steaks, baking meatballs or cooking hamburgers.
My task for you this week during the Meal Prep Series is to make enough beef to eat during the week. Aim to eat beef 3-4 days throughout the week and try to find those lean cuts that I referred to.
Use ground beef in other recipes such as burritos, casseroles, meat loaf and of course, meatballs and hamburgers! Enjoy lean steak sliced up and served with roasted vegetables and brown rice.
If you haven’t already signed up for emails, then be sure to do so. I’ll be emailing more recipes, tips and ideas for you to incorporate beef into your meal prep and into your diet. If you have questions, email eatliftplayrepeat@gmail.com.
