Meal preparation helps you stay on track with nutritional goals, but how long does meal preparation last until the protein becomes dry or less appetite? If you’ve ever opened a container mid-week to find your chicken gum-like or tofu soaked, you know the struggle. There is hope. With proper cooking and storage techniques, the protein is moist and flavorful, ready to eat all week.
It’s not just how you cook your proteins – you have to store them in the right way too. Proper treatment of proteins can help not only be moist and tasty, but also help reduce food waste, save money and make healthy diet easier (5).
If the meal remains fresh, you’ll have to go outside a bit of a frowning turkey burger, which is more likely to stick to your plan rather than stealing your last-minute fast food meal.
Keep reading for some quick tips on how to cook, store and reheat protein, keeping it juicy and tasty, safe and secure.
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Things you need to know before cooking proteins that week
A few strategic choices before you start cooking can help you make the most of your meal preparation efforts (4).
Please choose the correct cut
Not all cuts are held well for meal preparation. In chicken, the thighs remain juicy than the breast, thanks to the high fat content of the thighs.2). If you like more lean cuts, marinating or using sauces can help prevent drying out (4). For fish, oily varieties like salmon and trout retain better moisture than slimmer white fish3).
Bake and marinate to retain moisture
“Marinating meat before the grill helps to add flavor and keep it moist,” says Emily Sullivan, nutritionist at myfitnesspal.6).
Marinades (such as olive oil, citrus fruits, yogurt, etc.) trap moisture and prevent proteins from drying out in the fridge (6). This also applies to watery marinades such as soy sauce and vinegar-based blends. It also promotes the moisture of the protein, so it does not dry out immediately (6).
“Marrinating proteins with fermented dairy products can improve protein juiciness,” says Sullivan.6). Dry friction also helps to soften the meat, making it ideal for keeping moisture.7).
“Covering protein before cooking is another great way to increase the moisture content of your meat,” says Sullivan. A good option for lean cuts like chicken breast or pork loin (8).
“Cooked beef with a small amount of baking soda is even more damp,” explains Sullivan. This technique changes pH levels, so ground beef retains more moisture (9).
About the experts
Samantha Cassetti, MS, RDa nationally recognized food and nutrition expert, media personality, nutrition consultant and author. Cassetty is former nutrition director at Good Housekeeping and co-author of Sugar Shock.
Emily Sullivan, Lord I am the food data curator for MyFitnessPal. She earned her bachelor’s degree, completed a diet internship at Ohio State University, and a culinary degree from Johnson University and the University of Wales.
This is the perfect lean protein option for meal preparation that won’t dry out anytime soon
Sullivan suggests focusing on these lean proteins when preparing meals.
- Beans stored in cooking liquid
- Boiled eggs
- Steamed chicken breast made from steamed simmered liquid.
- Tuna and chicken salad made with Greek yogurt and vegetables such as celery, onions and radish
- Tofu
- 93/7 beef cooked in baking soda (9))
- Cook in sauce or mixed with sauce after cooking turkey or chicken
Smart cooking tricks to trap moisture
The way proteins are cooked makes a big difference whether they stay juicy or dry by the middle of the week. Below are some pro tips to keep them moist for longer.
Low and slow – Baking, braising, and slow cooking are perfect for hard cuts of meat like pork shoulders or beef chuck (4). “Steaming proteins and storing them in cooking liquids helps to add and retain both moisture and flavor,” says Sullivan.4).
Grill, bake, roast, or roast is good for lean proteins like chicken breasts and fish, but it can easily be too far away and dry and durable.4). “Avoiding cooking proteins helps to moisten them,” Sullivan said.4). Using a meat thermometer, you can cook meat to the right temperature and get the perfect texture (1).
If you are cooking over high heat, try covering the protein with a lid halfway through. This helps trap steam and trap moisture.4).
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Different protein cooking techniques
There are several ways to cook protein.
- chicken. Seasonal, then bake both sides at medium high temperature (4). Turn off the heat, cover and finish cooking (4). Make sure your chicken is 165°F, as registered on the meat thermometer (1).
- Beef and pork. This depends on the cut, but with pork chops you can cook similarly to chicken (4). However, the pork should be cooked to a temperature within 145°F (1).
- fish. Thick cuts like salmon and halibut can handle grills, but for thin, flake cuts, you want to bread quickly (3). You can also cook fish in a parchment or foil oven to trap moisture (3).
- Tofu. Press the tofu before cooking to remove any excess water. In this case, it will store the texture better to remove moisture.
Storage techniques to keep protein juicy
When it comes to keeping diet-grown protein juicy, don’t underestimate the role of storage. Here are some storage tips to help you.
How to store dietary protein
For starters, use airtight containers to prevent moisture loss and avoid contamination (1). Label each container with the date you made it and the dates you need to eat or freeze beforehand (1).
For excess moisture, store proteins with small soups, sauces or cooking juices. This is especially useful for lean proteins like chicken breast and pork loin. “If cooked in a flavorful liquid, store it in the same liquid,” suggests Sullivan. “They continue to absorb the liquid flavors when they sit throughout the week.”
Finally, store the prepared proteins on the central shelf where the temperature is most consistent (1). Do not place prepared ingredients in the fridge area. For freezer storage, securely wrap proteins in a safe bag, vacuum-adhesive pouch, or airtight container in the freezer to prevent the freezer from burning (1).
Refrigerator vs. Freezer
If you are consuming a meal for a week, some parts must be frozen.
Cooked protein lasts in the fridge for 3-4 days, but freezing extends shelf life for up to 3 months (1).
Here’s how to keep food safe when thawed (1):
- Thaw protein overnight in the fridge.
- For faster options, soak the airtight container in cold water and change the water every 30 minutes.
- Cover your food, add liquid and stir if necessary (microwave)1).
How to reheat without drying
This is the best way to keep your food flavorful and juicy (1):
- Reheat in a frying pan over low to medium heat with a splash of soup, water or sauce, trapping and covering the steam.
- Place the protein in an oven safe dish with a little liquid. Cover with foil and bake.
- Place the protein in a microwave safe dish, cover with a damp paper towel and heat in short spaces. Mix or flip the spacing for even heating.
No matter what method you use, use a thermometer to ensure that your food reaches an internal temperature of 165°F. If you use a microwave, check multiple locations as cooking in the microwave may leave the cold spot.1).
Do not reheat
- Avoid high heat – dry the protein and turn it into a rubbery shape.
- Do not reheat multiple times.
- Be careful with your microwave as uneven heating means that while some parts get too hot, others remain cold.1).
- Do not reheat food using a slow cooker as bacteria may grow (10).
- Don’t forget to reheat leftovers to 165°F, as registered on the meat thermometer (1).
Frequently asked questions (FAQ)
Do I need to cool the proteins before storing?
No, I don’t recommend it. For faster cooling, place in the fridge and then divide the food into small containers. If you want to avoid condensation, you can chill the protein in the fridge for a few minutes without a lid (1).
How long does the protein pepted in the fridge last in the meal?
Dietary proteins can last in the fridge for 3-4 days if stored properly (1).
Can I freeze all types of cooking proteins?
All types of cooked protein can be frozen except eggs (1, 11).
What is the best way to moisten the chicken when preparing meals?
Marinate the chicken and then bake both sides in a hot frying pan (4). Next, turn the fire down and cover and trap moisture while cooking is finished (4).
Does storing proteins in the sauce help to prevent it from drying out?
Store proteins such as chicken, soup, and marinades, and other chicken will help keep it juicy.
Conclusion
Dietary protein intake ensures that your diet is fresh, juicy and appetizing in the right way. Choosing the right cut and using a moisture-retaining cooking method will help you lock in flavor and prevent drying (2, 3, 4). Also, proper storage is essential to expanding freshness and reducing food waste.1). When it’s time to eat, reheat the protein with additional moisture to ensure the best results (1).
How to save POST PROPPED Protein remains juicy all week when it first appeared on the MyFitnessPal blog.
