How to Meal Prep: Beef

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We all love a nice thick juicy piece of steak, or maybe a nice slow-cooked pot roast that just melts at the touch of your hand. Many times, though, it doesn’t quite turn out that way, especially if we’re trying to be healthy. A lot of the times the meat just comes out dry, bland and rubbery. It doesn’t have to be this way. With a few simple steps, you can stick to your diet and have some delicious cow.


Steak – Use a dry rub

By using a combination of herbs and spices, you can really bring out the flavor of a good cut of beef, or put in a lot of flavor into a cheaper cut. If you like your steaks particularly beefy, just use a tsp of salt and pepper on each side, let it rest in the fridge for 2-3 hours and then cook it. If you like some other flavors, add half a tsp each of cumin, coriander, paprika, cayenne and garlic powder, plus the salt and pepper.

Roast – Use a marinade and dry rub

For big pieces of meat, you generally need to marinade them for a long period of time to ensure that the liquid and the flavor really seeps into the meat. In a Ziploc bag, add a half a cup of water, juice of a whole lemon and some fresh herbs of your choice (thyme and rosemary work well) and then leave it in the fridge for 12-24 hours. After that, dry your meat and apply the dry rub from the steak section.


Steak – Use a cast iron pan

By far my favorite pan to cook with has been a cast iron pan. It is relatively cheap and lasts a lifetime, if not more. If you have a well-seasoned cast iron pan, turn the heat to medium high and then place your steak on it, that’s it, no need for any oil or butter. Cook for 4 minutes on each side for medium-rare, 6 for medium and 7 for medium-well. Do note that cooking times vary by the size of the steak. Just make sure to not keep fidgeting with your steak, if it’s stuck to the pan, leave it. It will come off once it’s ready.

Roast – Sear and cook in the oven

Preheat your oven to 375F (190C). Sear your roast on each side for 1-2 minutes on high heat on a cast iron pan, put it in a baking dish (add veggies around it if you like), cover it with foil and then transfer it to your oven on the middle rack. Cook for 20 minutes per pound of beef. Example: 2 pounds, cook for 40 minutes.

Enjoy a nice juicy piece of meat!

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