Meal prepping helps you stay on track with your nutritional goals – but how long do meals last before your proteins become dry or unappetized? If you have ever opened a container midweek to find your chicken rubbery or your tofu soggy, you know the match. There is hope. With the right cooking and storage techniques, your proteins can stay damp, flavorful and ready to eat all week.
It’s not just about how to cook your proteins – you also need to store them the right way. Treatment of your proteins properly keeps them not only moist and delicious, but also helps you cut down on food waste, save money and make healthy eating much easier (5).
When your meals remain fresh, it is more likely that you will keep you with your plan instead of encrypting in a fast food meal at the last minute because you have to throw your prized turkey burgers that look and smell a little … off.
Continue reading for simple tips on how to cook, store and reheat your proteins to stay juicy, tasty and secure all week.
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What to know before cooking your protein in the week
A few strategic choices before you start cooking can help get the most out of your efforts for meals (4).
Choose the right cuts
Not all cuts hold up well for meal preparation. For chicken, the thighs remain juicy longer than breasts thanks to their higher fat content (2). If you like slimmer carvings, marinating or using a sauce can help prevent dryness (4). For fish, oiling varieties such as salmon or trout, the humidity keeps better than slimmer white fish (3).
Strange and marinate to preserve moisture
“Marinating meat before grilling can help add flavor and keep them moist,” says Emily Sullivan, a dietitian with MyFitnessPal (6).
Marinades (such as olive oil, citrus and yogurt) help lock in moisture and prevent protein from drying in the refrigerator (6). This also applies to aqueous marinades such as soy sauce and vinegar-based mixtures-they also improve moisture in your protein, so it will not dry out as quickly (6).
“Marinating proteins in fermented dairy products can improve proteins’ juiciness,” says Sullivan (6). Dry rubbing is also good for moisture storage because they help darken the meat, which improves texture and taste (7).
“Brining proteins before cooking is another good way to increase the meat content of meat,” notes Sullivan. It is a good option for leaner cuts such as chicken breast or pork (8).
“Cooking of soil meat with a small amount of baking powder can make it more moist,” explains Sullivan. This technique changes the pH level so that the ground beef preserves more humidity (9).
About the experts
Samantha Cassetty, MS, RDis a nationally recognized food and nutritionist, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good household and co -author of the book Sugar Shock.
Emily Sullivan, Rd is a food data curator at MyFitnessPal. She won her bachelor’s degree and completed her dietary internship at Ohio State University and got her culinary art degree from Johnson and Wales University.
Here are the best lean protein settings for meals that don’t dry out quickly
Sullivan suggests focusing on these lean proteins when the meal is pre -dotted.
- Beans, stored in their cooking liquid
- Hard boiled eggs
- Braised chicken breast, stored in its braising liquid.
- Tuna or chicken salad made with Greek yogurt and vegetables such as celery, onions and radish
- Tofu
- 93/7 basic meat cooked with baking powder (9)
- Painted turkey or chicken cooked in a sauce or mixed with a sauce after cooking
Smart cooking tricks to lock moisture
How to cook your protein makes a big difference in whether it stays juicy or dries out in the middle of the week. Here are some pro tips to make them stay damp longer.
Low and slow – thrown, breeze, slow cooking – is best for harder cuts of meat such as pork shoulder or beef (4). “Briser proteins and storage of them in their cooking fluid help add and maintain moisture and taste,” says Sullivan (4).
High heat – grilling, burning or roasting – works well for lean proteins such as chicken breast and fish, but it is easy to go too far and end up with something dry and hard. (4). “To avoid overcooking your proteins will help keep them moist,” says Sullivan (4). Using a meat thermometer will ensure that you cook your meat to the right temperature so it has the perfect structure (1).
If you cook with high heat, try covering your protein with a lid halfway through – this helps catch steam and lock moisture in moisture. (4).
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Cooking techniques for different proteins
Here are some cooking methods to cook your proteins so they stay moist longer.
- Chicken. Season, and then see each side over medium-high heat (4). Turn off the heat and cover to finish cooking (4). Make sure the chicken is 165 ° F as registered with a meat thermometer (1).
- Beef and pork. This depends on the cut, but for pork chops you can cook those similar to chicken (4). However, pork should be cooked to an internal temperature of 145 ° F (1).
- Fish. Thick cut, such as salmon and halibut, can handle a grill, but for thin, flassing cuts, you will quickly panse (3). You can also cook fish in the oven in parchment or foil to lock moisture (3).
- Tofu. Press TOFU before cooking to remove excess water. In this case, it will preserve the structure better to remove the humidity.
Storage techniques to keep protein juicy
Do not underestimate the storage role when it comes to keeping meal-prayed proteins juicy. Here are some storage tips that can help.
How to keep meal-prayed proteins
For starters, use airtight containers to prevent loss of moisture and avoid pollution (1). Feel each container with the date you made it, as well as the date it should be eaten or frozen before (1).
For extra moisture, store proteins with a small broth, sauce or cooking juice – this is especially useful for lean proteins such as chicken breast or pork. “If they were cooked in a flavorful liquid, store them in the same liquid,” suggests Sullivan. “They will continue to absorb the taste of the fluid when they sit all week.”
Finally, prepped proteins are stored on the middle shelf where the temperature is most consistent (1). Avoid putting your prized ingredients in areas of the fridge where you forget them! And for freezer storage, wrap proteins tightly in freezer-secure bags, vacuum-sealed bags or airtight containers to prevent freezer burning (1).
Refrigerator vs. freezer
If you are meals for a whole week, freeze some portions.
Cooked proteins last three to four days in the refrigerator, but freezing expands their shelf life for up to three months (1).
How to keep food safe when you defrost (1):
- Tøb proteins overnight in the refrigerator.
- For a faster option, submerged the sealed container in cold water and change the water every 30 minutes.
- Microwave, covers your food and add fluid and stirring as needed (1).
How to reheat without drying out
Here are the best methods to keep your food tasteful and juicy (1):
- Reheated in a frying pan over low to medium heat with a splash of broth, water or sauce, and cover to catch steam.
- Place protein in an oven safe bowl with a little liquid. Cover with foil and rear.
- Place protein in a microwave -safe bowl, cover with a damp paper towel and heat at short intervals. Stir or turn between intervals for even heating.
Whatever method you use, use a thermometer to make sure your food reaches an internal temperature of 165 ° F.
Restoring of not
- Avoid high heat – it dries out proteins and makes them rubbery.
- Don’t reheat several times.
- Be careful with the microwave as uneven heating may leave some parts for heat while others remain cold (1).
- Avoid using a slow cooker to reheat your food as it can allow bacteria to multiply (10).
- Don’t forget to reheat residues to 165 ° F as registered with a meat thermometer (1).
Frequently asked questions (frequently asked questions)
Should I cool proteins before I store them?
No, it’s not recommended. For faster cooling, separate your food into smaller containers before placing them in the refrigerator. If you want to avoid condensation, you can allow your proteins to cool in the refrigerator for a few minutes without a lid (1).
How long does the meal-pre-protein meal last in the fridge?
The meal-pre-protein can last in the refrigerator for three to four days when stored properly (1).
Can I freeze all types of cooked protein?
You can freeze all types of cooked proteins excluding eggs in their shells (1, 11).
What is the best way to keep the chicken moist when the meal prepping?
Marinate your chicken and then break both sides in a hot frying pan (4). Then turn off the heat and cover to lock the moisture in while it has finished cooking (4).
Does protein storage help prevent drying out?
Storage of protein, such as chicken, with sauce, broth, marinade or other liquid will help keep it juicy.
The lower line
Meal-praying protein properly ensures that your meals stay fresh, juicy and tasty. Choosing the right cuts and the use of moisture that holds cooking methods helps lock flavor and prevent dryness (2, 3, 4). Proper storage is also a must to expand freshness and reduce food waste (1). When it’s time to eat, reheat your proteins with additional moisture to ensure best results (1).
The post how to store protein protein so that it stays juicy all week appeared first on the MyFitnessPal blog.