How to Meal Prep with Pork + Examples

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The meat of pork is from domestic pigs and its nutrient content as well as it being rich in protein makes it a very good addition to your diet and meal prepping.  

Just like any other meats, pork is an excellent source of protein, complete with all the essential amino acids necessary for the growth and maintenance of our bodies. For this reason, eating pork has its benefits for bodybuilders, recovering athletes, post-surgical patients, or other people who need to build up or repair their muscles. Furthermore, the vitamins seen in pork play a role in a variety of body functions, including metabolism and energy production making pork a energizing foods perfect for meal prepping.


  • Supplies whole protein to the body
  • Vitamins  and minerals booster
  • Stores bioactive substances to the body
  • Maintains mass of muscular tissues
  • Improves work out routine
  • Reproduces red blood cells
  • Produces more energy in the body from iron content of pork.
  • Maintains the bones in excellent form.
  • Protects immune system against frequent illnesses.
  • Radiates the skin , strengthens the bones, eye vision and nervous system
  • Maintains the function of tissues and produce energy from food
  • Helps in easy digestion (fats, proteins, and carbohydrates).

How to Select

  • The meat’s color should be reddish pink to a purplish red.
  • Inspect at the fat inside the cut of meat and should only be four to six.
  • Pork Belly
    • Referred to consumers as bacon, it is a fatty cut that comes from the base of the pig. Usually served saline and smoked as bacon. Its sumptuousness and strong savor make it an outstanding cut.
  • Pork Shoulder
    • It is a savory fatty cut that visibly seen in pulled pork sandwiches.
  • Pork Tenderloin
    • It is cut from a bigger pork side. It’s extraordinarily tender because it’s a muscle that does very little work.  Also, it’s very much lean and can dry out faster if overdone.
  • Loin Chops
    • Pork chops are cut from the loin (between the shoulder and the ham, and above the belly). Probably the most familiar cut of fresh pork. They’re only slightly less tender and lean than the tenderloin and similarly don’t require much cooking time.
  • Pork Spareribs and Baby Back Ribs
    • Pork ribs can be cut in multiple steps, but regularly you’ll notice them cut into spareribs (lower part of the rib) and baby back ribs (upper part). Baby back ribs are leaner and meatier. So, they cook faster but can also dry out easily. On the other hand, spare ribs have slighter meat; they are tender and filled with extreme savor.

How to Store

  • Bear in mind that pork should be stored in the fridge so that it is kept out away from room temperature in which microorganisms grows rapidly that causes food borne diseases.
  • Temperature zone ranging between 400F and 1400 is hazardous in storing pork.
  • Raw pork can be kept in a refrigerator for a number of days, depending on the kinds of cut. If it is not to be use, it should be frozen to prevent it from spoilage.
  • You should wrap tightly and refrigerated the leftover cooked pork immediately.
  • Leaving any pork at room temperature for more than two hours is not advisable.
  • Refrigerating Tips:
    • Ensure that the temperature of your refrigerator with an appliance thermometer on a standard basis to make sure that it is maintaining the appropriate temperature.
    • Avoid storing raw meats on the upper shelf of the refrigerator; it should be on the base to reduce the possibility of meat juices dripping down on other foods that may cause contamination.
    • Freeze bits and pieces swiftly by separating them into low dishes before refrigerating. In that way, it will shorten the instance that the pork is in hazard zone.
    • If you are uncertain about the maximum recommended storage time and if it’s safe to eat, do not dare to taste it… be secure and throw it instead.
  • How to Freeze:
    • To maintain the finest quality, the pork should be frozen as it is fresh as possible.
    • It  should be in the  original wrap  if it is going to be used within two weeks starting the time it’s frozen, But if not, take it away from the original wrap  and rewrap firmly using moisture proof plastic wrap , foil, freezer bags, or freezer paper.
    • It is suggested to do double wrapping to keep it moisture free.
    • For a faster freezing process, position the package on the base or against the wall of the freezer given that these are the coldest parts.
    • B e certain you have an sufficient freezer space when freezing a bulky amount of pork at one time, hence, appropriate temperatures are maintained when freezing the meats.
    • Make sure the meat is not bare to hot temperatures while transferring frozen meat, letting it to defrost in some means.
  • Freezing Tips:
    • Utilize the moisture proof wrap or bags every time freezing meat. Wax paper is not advisable because it will not grasp the wetness in the meat.
    • Be certain that all the packages are marked with the name of the cut and the date it started to be frozen.
    • When freezing chops and steaks, use a double layer of wax paper to make them easier to take apart when defrosting.
    • To maintain the finest quality, freeze up fresh pork immediately.
    • To achieve maximum storage time, keep frozen meat in a freezer unit.
    • Never freeze canned meat. The fluid in the can may swell and enable the seal on the can to shatter.

Tips to Prepare Pork

  • Prior to cooking pork, orderly trim evident fat to lessen fat substance just about half.
  • Cook pork by means of a low fat cooking technique, such as broiling,  roasting, , steaming, poaching, grilling, , or stewing.
  • To improve the taste rather than using sauces, prepare pork through herbs and spices.
  • Use a nonstick skillet to trim down the quantity of fat used when frying, stir- frying, sautéing or searing pork in a pan which requires less added fat.
  • You should cool in the refrigerator to cause the fat to rise to the surface when using the drippings from roasted meat to make sauces and soups. Then, the fat will harden, making it simple to get rid of.
  • Once cooking ground pork put in a filter and rises under warm water to eliminate excess fat.
  • Subsequent to stewed meat is finished, let it cool and then freeze. Once the stew is frozen the fat will go up and can be effortlessly scrapped off to be removed rather than left behind in the stew. Leaving the stew sit overnight in the refrigerator will improve its taste as well.

Pork Infographics

Batch Meal Preps

Healthy Recipes


  • 1 to 1 1/4 pound pork tenderloin,
  • trimmed of silver-skin
  • 1 inch piece peeled ginger root, sliced into coins
  • 3 cloves garlic, peeled
  • 1/4 cup soy sauce
  • (use gluten-free soy sauce if cooking gluten-free)
  • 2 teaspoons brown sugar
  • 1/3 cup minced green onions
  • 1/4 cup minced cilantro (including tender stems)
  • 2 Tbsp seasoned rice vinegar
  • 2 Tbsp olive oil
  • 1 teaspoon toasted sesame oil


  • Make the marinade: Put the ginger and garlic into a mini-chopper or food processor. Pulse until finely chopped. Remove to a bowl. Add the soy sauce, brown sugar, green onions, cilantro, seasoned rice wine vinegar, olive oil, sesame oil. Stir to combine.
  • Remove and reserve (for basting) 1/4 cup of this marinade.
  • Marinate the pork tenderloin: Place pork tenderloin into a marinating bag or bowl and cover with the remaining marinade. Marinate at room temp for an hour, while you prepare your grill.
  • Prepare the grill: Prepare your grill for both direct and indirect heat. When your grill is ready (you should be able to hold your hand an inch above the grill grates on the hot side for only one second), remove the tenderloin from the marinade and brush the tenderloin with olive oil.
  • Sear tenderloin on all sides on high direct heat: Place tenderloin on grill on direct high heat. After the tenderloin sears on one side, turn it to sear on another side.
  • Keep turning until the tenderloin has been nicely browned on all sides. Baste the tenderloin with reserved marinade while you grill it.
  • Move to cooler side of the grill and cover: Once all side have been nicely browned, move the tenderloin to the cooler side of the grill. Cover and cook for 5 to 10 minutes more until just done.
  • Remove from grill when the internal temperature of the tenderloin is no more than 140°F.
  • Tent with foil and let rest: Tent with foil and let rest for 10 to 15 minutes.
  • Slice and drizzle with reserved marinade to serve: Slice and arrange on a serving plate, drizzle with remaining reserved marinade. Serve with bok choy, rice, asparagus, or snap peas.


  • Olive oil
  • kosher salt and freshly cracked pepper
  • 4 boneless pork loin chops*, 1 inch thick
  • 1 yellow onion, sliced
  • 2 gala apples, sliced
  • 2 teaspoons dried thyme
  • 1 teaspoon granulated garlic powder
  • ½ teaspoon cinnamon
  • ¾ cup pure apple cider


  • Put 2 tablespoons of olive oil in a large nonstick pan over high heat. Salt and pepper pork chops. Cook meat in a hot pan, turning ever 45 seconds or so to form a brown crust. Cook for about 6-7 minutes and remove to a plate and cover with foil. Let meat rest for 10 minutes while you cook the apples and onions.
  • Put a little more olive oil in the pan if needed (or ghee–or butter, if not Whole 30). Saute apples and onions until onions soften, about 3 minutes. Add dried herbs, garlic powder, and cider. You will probably want to add a bit more salt and pepper as well. Bring to a boil and let cider reduce, about 4-5 minutes.
  • Add chops back to pan and turn to coat each side with cider sauce and remove pan from heat.
  • Serve with sauteed kale and your favorite starch!



  • 2 lb. lean ground pork
  • 1½ cups diced onion
  • ½ tsp. kosher salt
  • ½ tsp. coarse ground pepper
  • 2 large garlic cloves, minced
  • 2 tsp. grated fresh ginger root
  • ¼ cup low-sodium soy sauce (I use light)
  • 2 Tbsp. rice vinegar
  • 2 Tbsp. sesame oil
  • 2 Tbsp. peanut butter
  • 2 Tbsp. water
  • 1 tsp. Sriracha
  • ½ cup chopped green onion tops
  • 1 (8-oz) can sliced water chestnuts, drained and chopped

Asian Drizzling Sauce:

  • ⅓ cup low sodium soy sauce
  • ¼ cup seasoned rice vinegar (I used garlic flavor)
  • ¼ cup honey or other liquid sweetener
  • 2 Tbsp. Dijon mustard
  • 1 tsp. Sriracha
  • 1 tsp. sesame oil

To Assemble:

  • 24 – 32 large Bibb lettuce leaves, rinsed and dried
  • 2 cups shredded carrots
  • 2 cups bean sprouts
  • 1 cup chopped cilantro


  • In a large non-stick skillet, cook pork, onion, salt and pepper on medium high heat until the pork is no longer pink, stirring often to break up the pork.
  • Add garlic and ginger – cook for 1 minute. Add soy sauce, vinegar, oil, peanut butter, water and Sriracha. Stir to combine.
  • Add green onion and water chestnuts into the skillet then cook for 1 to 2 minutes until the onions are soft and the water chestnuts are heated through.
  • In a small bowl, combine drizzling sauce ingredients together. Whisk until smooth.
  • To serve: Spoon warm pork mixture into lettuce leaf. Top with carrots, bean sprouts and cilantro. Drizzle with sauce, wrap/roll, eat and enjoy!

Tools You Can Use

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