How to Meal Prep with Ground Beef + Examples

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Ground beef is a good source of protein and other nutrients that includes niacin and vitamin B12 and zinc and is regularly used in meal prepping different dishes such as  ground beef chops, cottage pie, and meatballs.

And since lean ground beef consists of body parts of the cow that are not as rich in fat as others, ground beef is a healthier alternative for diet conscious folks and is consistently favored in meal prepping.

Benefits

  • An excellent source of protein
  • Rich in good cholesterol and Omega- 3 fatty acids
  • Fights any form of cancer cells
  • Loaded  in vitamin B12 as well as Zinc and Selenium
  • Helps in repairing and building of cells in the body
  • Maintains blood circulation in the body
  • Aids the development of healthy red blood cells

How to Select

  • Hamburger s main ingredient is meat and its fine that it has added fat. It’s good to know that ground beef only contains natural fat.
  • Chuck has the main fat in ground beef cuts while sirloin has the slightest.
  • The highest fat acceptable in ground beef is 30% (making it 70% lean) which is a high fat content already.
  • Your best option is “extra lean”, which include below 5% fat.
  • No one can beat grass fed beef because it has a healthier fat profile, with an improved omega- 6 to omega – 3 ratios.

How to Store

  • You must store the beef in the coldest portion of the refrigerator one to two days after buying.
  • You can freeze up beef 3 to 4 months.
  • Be sure to tag and put date on the meat that won’t be used within two days. If the meat is not prepackaged, wrap it tightly in plastic bag.
  • Patties or meatballs can be formed through unseasoned meat for storing purposes. Then, freeze them until they turn out to be firm and immediately wrap and freeze finally.
  • Defrost the ground beef for a day (12 hours for patties) in the refrigerator. Cook as soon as possible after defrosting.

Tips to Prepare Ground Beef

  • Beef requires careful handling for it is a unpreserved product.
  • Refrigerate beef at all times.
  • Typically, ground beef must be used within a period of 1 to 2 days.
  • It’s risky to eat uncommon ground beef, so be sure that the internal temperature reaches 1600F.
  • Take note, ingredients such as onions, celery and bell peppers provide the meat a pinker color.

Ground Beef Infographics

Batch Meal Preps

Healthy Meal Preps

Ingredients

  • 2 lbs ground beef
  • 3 tsp minced garlic
  • 3 cups water
  • 2 (15-ounce) cans tomato sauce
  • 2 (15-ounce) cans diced tomatoes
  • 2 TB Italian seasoning
  • 3 bay leaves
  • 3 TB soy sauce
  • 1 TB seasoned salt
  • 2 cups elbow macaroni, uncooked
  • 1 cup shredded cheddar cheese

Instructions

  • Saute ground beef in skillet over medium-high heat until cooked. Drain. Add garlic and saute for about 5 minutes. Add water, tomato sauce, diced tomatoes, italian seasoning, bay leaves, soy sauce, and seasoned salt. Stir well. Cover and allow to cook for 15-20 minutes.
  • Add the uncooked elbow macaroni to skillet, stir well, return the lid and simmer for about 30 minutes. Turn off heat, remove the bay leaves, and add 1 cup of cheddar cheese right before serving.

Ingredients

  • 1⅓ lb. ground beef
  • 3 large bell peppers, chopped
  • 1 large onion, chopped
  • 3 cloves of garlic, chopped finely
  • 1 T. soy sauce
  • 1½ T. worcestershire sauce
  • 1½ T. cumin
  • 1 T. salt
  • 2 cups of tomato sauce
  • fresh black pepper to taste
  • Cooked white or brown rice, or pasta
  • Olive oil

Instructions

  • Brown the ground beef over medium heat in 2 T. of olive oil.
  • Once the meat is brown, drain off any excess grease and set aside.
  • Add another tablespoon of olive oil to the pan and add in the peppers, onions and garlic. Cook for 10 minutes until the vegetables are softened and then return the meat back to the pan.
  • Add in the cumin, salt and pepper, soy sauce, worcestershire sauce and the tomato sauce. Stir well to combine and then taste for seasonings.
  • Let simmer for 15 minutes on low heat, then serve over rice or pasta.

Ingredients

  • 4 small potatoes, peeled and diced
  • 1 small white or yellow onion, chopped
  • 1 cup shredded carrots
  • 1/2 cup diced celery
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 3 cups chicken broth
  • 1 pound lean ground beef
  • 3 Tablespoons butter
  • 1/4 cup all-purpose flour
  • 2 cups milk ( I use 2%)
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 (16 oz.) package Velveeta processed cheese, cubed OR 2 cups shredded cheddar cheese

Instructions

  • Place potatoes, onions, carrots, celery, dried basil and parsley in a large crock pot. Pour chicken broth over vegetables. Cover with lid. Cook on low heat 6 to 8 hours OR on high heat 4 to 5 hours or until potatoes are tender.
  • About 45 minutes before serving, cook and crumble ground beef in a large skillet over medium-high heat. Drain any grease. Pour cooked ground beef into crock pot. Carefully wipe out hot skillet with a paper towel then add butter. When butter is melted whisk in flour and cook until golden brown and bubbly (about 1 minute.) Whisk in the milk, salt and pepper. Pour mixture into the crock pot and stir to combine everything.
  • Add the cubed velveeta cheese or shredded cheese to crock pot. Stir again. Cover with lid and cook another 30 minutes or until cheese is melted.
  • Serve and enjoy!

Tools You Can Use

Eating red meat, such as ground beef, isn’t the healthiest way to get your protein. But with everything in moderation, meal prepping with ground beef absolutely brings meaty healthy and tasty flavors in the eating table.

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