Tag: pork

Meal prepping with pork is a great addition to your meal prep routine. Healthy cuts of pork and the right recipes can be very nutritious, taste amazing, and stores well. Knowing how to introduce and balance pork in your diet can make a big difference and open a whole new world of proteins and recipes. Some cuts of pork can even be leaner than chicken if your diet is restrictive on fatty foods. 

Meal prepping with pork offers unique flavors and textures as well as being versatile. Most cuisines around the world have pork as one of their primary proteins. Choosing the right cut for the recipe and for your dietary needs is the important part.

Pork is an excellent source of high-quality protein, essential for muscle growth and overall health. Meal prepping with pork can also be a cost effective protein compared to beef. As always, pay attention to the deals at your local grocery store and you can save a lot. Good meal prepping leverages ingredients that are versatile and can last in the fridge or freezer. Pork freezes well, leading to less food waste and pairs nicely with many sides due to its mild flavor.

Pork’s high protein will make you feel full faster for longer. If you balance your meal prepping with pork with healthy portions of vegetables and fruits, this can be a great inclusion into your weight loss meal routine. 

Meal prepping with popular cuts of pork

Pork Chop: This is one of the most popular cuts of pork. The pork chop is versatile and easy to cook. Pan-fry, baking, grilling, and many others. It takes well to a variety of seasonings and is a good place to start. This can be and tends to be a lean cut and is a good option for meal prepping with pork on a diet.

Pork Tenderloin: The pork tenderloin tends to be the other go-to option for pork cuts. It’s lean as well and could be a healthy option depending on your dietary goals or needs. The tenderloin is tender, just as the name suggests, and is often roasted, slow cooked, or pan-fried. 

Pork Shoulder (Pork Butt): Another versatile cut as well as being economical. Per pound, it’s a relatively affordable protein option. Often used with stews and other slow cooking methods like pulled pork. Use a crock pot or instant pot with some sauce and spices and you’ll have a good amount of pulled pork ready for sides with very little work required. (pay attention to the sauces that you use, they can be high in sugar, salt, and others. Read the label and look for healthier options)

Ground Pork: People often think of ground beef, chicken, or turkey. Ground pork is only considered as part of a breakfast sausage or a meatball. Both of which are great uses of pork and are delicious as part of a balanced meal. Ground pork can be used in many of the same ways that ground chicken and beef are, just be careful of the fat content of the ground pork and the cooking. Pork needs to be cooked all the way through.

Ham: Ham is used on the daily for sandwiches and on holidays as a centerpiece entrée. There are a lot of types of ham as well as cooking methods. This tends to be a popular option just for the leftovers alone. The sweet and salty pork pairs well with a variety of sides and can last 3-5 days in the fridge (after cooked) before drying out or going bad.

Bacon: Probably the most popular cut of pork. Bacon’s reputation precedes it but small amounts can be included in a balanced meal. Bacon contains nutrients like Vitamins, B1, B2, B3, B4, B5 as well as iron, magnesium, zinc and potassium. The high content of saturated fats tends to be the issue though. Although newer science debates the impacts of “unhealthy” fats, limiting your portions is important. It also tends to be high in sodium so if you need a low sodium option consider a different bacon product.

Meal Prepping with Pork: Cooking Methods

Roasting:

1. Preheat your oven to the desired temperature (usually around 325-375°F or 160-190°C).
2. Season the pork with herbs, spices, and marinades for flavor.
3. Place the pork in a roasting pan, fat side up, on a rack to allow air circulation.
4. Roast until the pork reaches the recommended internal temperature for the specific cut you’re cooking. Use a meat thermometer to check doneness.

Grilling:

1. Preheat your grill to medium-high heat (350-450°F or 175-230°C).
2. Season the pork with your choice of rubs, sauces, or marinades.
3. Grill the pork over direct heat, turning as needed until it reaches the recommended internal temperature.

Pan-Frying:

1. Heat a skillet or frying pan over medium-high heat.
2. Season the pork and add a small amount of oil to the pan.
3. Cook the pork on both sides until it’s browned and reaches the safe internal temperature.

Baking:

1. Preheat your oven to 350-375°F (175-190°C).
2. Place the seasoned pork in a baking dish and cover it with foil or a lid.
3. Bake until it reaches the safe internal temperature.

Slow Cooking:

1. Slow cooking is ideal for pork cuts like shoulder or ribs.
2. Season the pork and place it in a slow cooker.
3. Add liquid (broth, sauce, etc.) for flavor and moisture.
4. Cook on the low setting for an extended period (6-8 hours) until the meat is tender.

Stir-Frying:

1. Cut pork into thin strips or small pieces.
2. Heat a wok or skillet over high heat.
3. Add a small amount of oil and stir-fry the pork with vegetables and seasonings.

Braising:

1. Braising involves searing the pork in a hot pan, then slow-cooking it in a flavorful liquid like broth or wine.
2. It’s suitable for cuts like pork shoulder.
3. After searing, transfer the pork to a heavy, oven-safe pot, add the liquid and other ingredients, and cover it.
4. Braise in the oven at a low temperature for several hours.

Boiling:

1. Boiling is typically used for cooking pork to be used in soups, stews, or to make pulled pork.
2. Season the water with spices and herbs, then simmer the pork until it’s tender.

Use a meat thermometer to ensure your pork is cooked thoroughly and reaches a safe internal temperature. For most cuts of pork the USDA recommends 145°F (63°C), however for ground pork and some other cuts, it is recommended to cook to 160°F (71°C), or until shredded easily. Cooking times vary based on the thickness of the cut so use a thermometer to be safe.

Meal prepping for yourself and others can get monotonous if you stick to the same ingredients and recipes week after week. Mixing up the protein is a great way to entirely transform a recipe. Experiment with pork as a substitute in your favorite recipes or branch out into new recipes. We suggest these as a great place to start: