Prepping helps you stay on the right track with your nutritional targets - but how long does the preparatory meal last before your proteins turn dry or not delicious? If you have opened a container in the middle of the week to find the chicken rubber or die, you know the conflict. There is hope. With the correct cooking and storage techniques, proteins can remain moist, delicious and ready to eat throughout the week.

Not only is how to cook your proteins - you should store them in the right way as well. Treating your proteins properly not only keeps wet and delicious, but also helps you reduce food waste, save money, and make healthy eating much easier (5).

When your meals remain fresh, you are more likely to adhere to your plan instead of escaping to eat a fast food meal at the last minute because you should throw the pre -turkey that looks a little bit ...

Keep reading for simple tips on how to cook, store and reheat proteins so that they remain juice, delicious and safe throughout the week.

What do you know before cooking your protein for this week

Some strategic options before starting cooking can help get the utmost benefit from your preparatory efforts (4).

Choose the correct discounts

Not all discounts stand well for the preparatory meal. For chicken, the thighs remain longer than the breasts thanks to its higher fat content (2). If you like smaller discounts, the tabs or the use of the sauce can help prevent dehydration (4). For fish, decorative items such as salmon or salmon3).

It burns and moves to keep moisture

Emily Sullivan, a nutritionist with myfitnessPal (says6).

Pickles (such as olive oil, citrus and milk) help lock moisture and prevent protein from drying in the refrigerator (6). This also applies to water picks such as soy sauce and vinegar-based mixture-as it enhances moisture in your protein, so it will not dry up quickly (6).

Sullivan says.6). Dry scrubs are also great to keep moisture because it helps in breaking the meat, which improves flavor as well as flavor (7).

Sullivan notes: "Prior to cooking proteins are another great way to increase the moisture content of meat." It is a good option for smaller discounts such as chicken breast or pork (8).

Sullivan explains: "Cooking minced meat in a small amount of baking soda can make it more moisture." This technique changes the level of the pH, so that the minced meat maintains more moisture (9).

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About experts

Samantha Castity, MS, RDHe is a recognized diet and nutrition expert at the national level, the personality of the media, the nutrition consultant, and the author. Cassetty is a former feed manager of Good Housebeng and co -author of Sugar Shock.

Emily Sullivan, Street He is the food data coordinator in myfitnessPal. She obtained a bachelor’s degree and completed her training at Ohio State University, and she got the degree of cooking arts from Johnson University and Wales University.

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Below are the best lean protein options to prepare meals that will not dry quickly

Sullivan suggests focusing on these meager proteins when preparing a meal.

• Beans, stored in their cooking liquid
• Fixed boiled eggs
• Coat chicken breast, stored in its liquid.
• Tuna or chicken salad is made of Greek yogurt and vegetables such as celery, onions and radish
• Tofu
• 93/7 crushed beef cooked with baking soda (9))
• Türkiye Earth or chicken cooked in sauce or mixed with sauce after cooking

Smart cooking tricks to lock moisture

How to cook your protein happens a big difference in whether the juice remains or dries in the middle of the week. Below are some professional tips to make them remain wet for a longer period.

It is better that there is a more strictly short of meat such as pork shoulder or meat chocolate (4). "The proteins that they collect and store in their cooking liquid help add moisture and flavor and keep it," says Sullivan.4).

High heat - insects, burning or roasting - well for chicken -free proteins such as chicken breasts and fish, but it is easy to go far and end with something dry and difficult. (4). Sullivan says.4). The use of the meat temperature will ensure that your meat cook to the right temperature so that it has the ideal texture (1).

If you cook with high heat, try covering your protein with a cover in the middle of the road - this helps the trap of steam and lock moisture. (4).

Cooking techniques for different proteins

Here are some cooking ways to cook your proteins until they remain wet for a longer period.

• Park. The season, then each side turned over high medium heat (4). Refuse the heat and covered to finish cooking (4). Ensure that the chicken is 165 degrees Fahrenheit registered in the meat thermometer (1).
• Cow meat and pork. This depends on the pieces, but for pork slices, you can cook them similar to chicken (4). However, pork must be cooked to an internal temperature of 145 degrees Fahrenheit (1).
• Fish. Thick pieces, such as salmon and halybot, can deal with a grill, but for thin pieces of galapsy, you want to give up quickly (3). You can also cook fish in the oven in slavery or chips to lock moisture (3).
• Tofu. Press tofu before cooking to remove excess water. In this case, the texture will be better maintained to remove moisture.

Storage techniques to maintain juicy protein

Don't reduce the role of storage when it comes to maintaining the proteins covered with meal. Here are some storage tips that can help.

How to store a meal proteins

For beginners, use tightly closed containers to prevent moisture loss and avoid pollution (1). Name each container with the date you did, as well as the date that it must eat or freeze before (1).

For additional moisture, store proteins with a little broth, sauce or cooking juices - this is especially useful for chicken -free proteins such as chicken breast or pork. "If it is cooked in a delicious liquid, store it in the same liquid," Sullivan suggests. "They will continue to absorb the flavor of the liquid while they are sitting throughout the week."

Finally, the store prepares proteins on the middle shelf, where the temperature is more consistent (1). Avoid placing your pre -ingredients in the refrigerator areas where you will forget them! To store the freezer, wrap the proteins tightly in safe bags of freezer, vacuum seal bags, or sealed containers to prevent the burning of the freezer (1).

The refrigerator for the freezer

If you are eating a meal for a whole week, you will need to freeze some parts.

The cooked proteins last from three to four days in the refrigerator, but the freezing extends the shelf life for up to three months (1).

Here's how to keep food safe when removing ice (1):

• Melting proteins overnight in the refrigerator.
• For a faster option, immerse the sealed container in cold water, and change the water every 30 minutes.
• The microwave, covers your food, adds liquid and raises as needed (1).

How to reheat without drying

Here are the best ways to keep your food delicious and juice (1):

• Heat a skillet over low to medium heat with spraying of broth, water or sauce, and cover it for a steam trap.
• Put the protein in a safe dish for the oven with a little liquid. Cover with frustration and bread.
• Place the protein in a safe dish for the microwave, cover with a wet paper towel, and heat at short periods. Busy or heart between time breaks even for heating.

Regardless of the way you use, use a heat scale to ensure that your food reaches an internal temperature of 165 degrees Fahrenheit. If you are using the microwave, check multiple places, where the microwave cooking can be left cold stains (1). 

Re -heating no

• Avoid high heat - dries proteins and makes them rubber.
• Do not heat several times.
• Be careful with the microwave because unequal heating can leave some parts very hot while the other remains cold (1).
• Avoid using a slow cook to reheat your food, as it may allow bacteria to reproduce (10).
• Do not forget to reheat food residue to 165 degrees Fahrenheit as it is registered in the meat thermometer (1).

Related questions (common questions)

Should I cool proteins before storing them?

No, it is not recommended. For faster cooling, separate your food in smaller containers before putting them in the refrigerator. If you want to avoid condensation, you can allow your proteins to cool in the refrigerator for a few minutes without a cover (1).

How long does the protein covered in the meal continue in the refrigerator?

The protein covered with meal in the refrigerator can last for three to four days when stored properly (1).

Can I freeze all types of cooked protein?

You can freeze all types of cooked proteins except eggs in their shells (1and 11).

What is the best way to keep chicken moisture when you prepare a meal?

Convince the chicken, then red the sides in a hot frying pan (4). Then refuse the heat and cover it to lock moisture while finishing cooking (4).

Does storing protein with the sauce help prevent it from drying?

Store protein, such as chicken, with sauce, broth, salt water, or another liquid will help keep it more juice.

The bottom line

The protein, nicknamed meals in the right way, guarantees your meals fresh, exciting and delicious. The choice of correct wounds and the use of cooking methods that keep moisture helps to lock flavor and prevent dehydration (2and 3and 4). The right storage is also a must to expand freshness and reduce food waste (1). When it is time to eat, reheat the proteins with an additional moisture to ensure the best results (1).

Pamphlet How to store pre -protein so that the juice remains throughout the week First appear on MyfitnessPal Blog.

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