Meal Prep Basics: PROTEIN

Are you making this mistake in your meal prep?

If you don't own a meat thermometer, add it to your grocery list and bookmark this post for reference!

????The gov't estimates there are about 48 million cases of foodborne illness annually—the equivalent of sickening 1 in 6 Americans each year. Each year these illnesses result in an estimated 128,000 hospitalizations and 3,000 deaths.

It's possible there is a link between foodborne pathogens & chronic disorders - research suggests that upon infection by foodborne pathogens, the activation of their immune system can trigger an inappropriate autoimmune response, which means the immune system attacks the body’s own cells (PMC2640087).

"... meats inevitably harbor bacteria, and it takes temperatures of 160 degrees Fahrenheit or higher to guarantee the destruction of the bacteria that can cause human disease — temperatures at which meat is well-done and has lost much of its moisture. So is eating juicy, pink-red meat risky? Not if the cut is an intact piece of healthy muscle tissue, a steak or chop, and its surface has been thoroughly cooked: bacteria are on the meat surfaces, not inside." Harold McGee

You guys getting freaked out yet? Let's outline some SIMPLE ways to avoid this nonsense bc overwhelmingly, people get sick from the way meat is handled in the home


  • ✅Wash hands with hot, soapy water before/after prep
  • ✅Don't leave food out for more than 2 hours - bacteria can multiply quickly and grow undetected without an odor
  • ✅Keep raw meat/poultry/seafood & their juices away from ready-to-eat foods
  • ✅Avoid overpacking the fridge
  • ✅Prevent cross-contamination by keeping raw foods/juices away from ready to eat foods and confining to certain cutting boards, knives, bowls, etc.
  • ✅Defrost in the fridge, cold running water or microwave oven (NOT on the counter)
  • ✅Thoroughly cook food after refrigeration or freezing - cooling food can slow/halt the growth of bacteria, but it doesn't destroy it. Reheat to at least 165°F.


(All temps in Fahrenheit; adapted from⠀

????DANGER ZONE = 40°F-140°F

  • Ground Meats
    • Beef, pork, veal, lamb = 160deg
    • Turkey, chicken = 165deg
  • Fresh Beef
    • Steaks, roasts, chops = 145deg
  • Fresh Poultry
    • Breasts, whole bird, legs, thighs = 165deg
  • Pork and Ham
    • Fresh pork, including fresh ham = 145deg
    • Precooked ham (to reheat) = 165deg
  • Leftovers
    • Casseroles = 165deg
  • Fish
    • Fish with fins = 145deg or until flaky


Epic Ground Turkey

  • 1-2lb ground turkey
  • Coco oil, as needed
  • 1/3 cup purified water OR bone broth
  • 1 tbsp favorite garlicky spice combo
  • 1 tbsp black pepper (or, to taste)
  • 1 tbsp sea salt (or, to taste)
  • 1-2 tbps tamari or fish aminos
  • (BONUS) 1 tbsp mustard and 1 tbsp ketchup (I know sounds so weird but really adds a lil sumthin' sumthin')
  1. With skillet on medium heat, melt coco oil and add turkey + water/broth
  2. Use wooden spoon to break down meat
  3. Add all the spices and mixings
  4. Cook 15-20 min or until meat is cooked through, stirring regularly.

Anytime Meatballs

  • 1-2 lbs ground turkey or beef
  • 1 egg
  • Spice mix of choice
  1. Crumble meat into bowl, then add egg and spices.
  2. Mix together (try not to overmix!) and form into any size balls ya want.
  3. Bake at 400deg for approx. 20 min.

Best Baked Chicken

  • 1-2 lbs chicken (breast, thigh, or leg)
  • 1-2 tbsp of oil (coconut, olive, butter)
  • Favorite seasoning mix
  • Salt & pepper
  • Oven proof pan (skillet preferred)
  1. Season both sides of chicken thoroughly.
  2. Melt oil of choice in medium hot pan.
  3. Slap chicken top down on hot pan and sear for 2-3 minutes or until you see delicious browning action.
  4. Flip chicken over and pop into an oven at 325-345deg.
  5. Bake for 23-28 minutes or until cooked thoroughly.

????Crockpot Chicken

  • 4 chicken breasts, skinless and boneless
  • 1 tbsp paprika
  • 1/2 tbsp chili powder
  • 1 tsp onion flakes
  • 1 tsp garlic power
  • 1 tsp dried oregano
  • 2 tbsp olive oil
  • 1 cup chicken stock
  • Sea salt and freshly ground black pepper
  1. Place the chicken in a slow cooker, brush with olive oil and coat with all the spices.
  2. Pour in chicken stock and cook 6 to 8 hours on low.
  3. Shred the chicken with two forks, mix everything, and cook another 10-15 min on high.


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