• The BARbell

Protein, Prepping, and Portioning

Say that 3 times fast.

We got a lot of big eyes during assessments when you all found out how much protein you should be eating, so we're here to tell you an easy way to get lean protein at any time of the day.

Disclaimer…Dave, our resident King Of All Things Meat, will cringe at this, but it works for me, and might for any other meat muggles.

It starts like this…

…and ends up like this.

The meat of the story is (HA!) (See what I did there?)

I drizzle the tenderloins with olive oil, then season them with whatever sounds good that day.

I love this line of olive oils. This particular one is Garlic, but my favorite is the Blood Orange, which I use for salads.

I do not have a broiling pan, so I have improvised like a rock star. Cooling racks on a foil lined cookie sheet for the win!

You'll have to adjust times for your oven, but with mine set on high broil, it took about 4 minutes on one side, and 3 minutes on the other. I am still getting used to an electric oven, so I hover like an overly-attached girlfriend.

After letting them cool, I put 2 in a snack-size ziploc, and then all of the ziplocs in a gallon size freezer ziploc. All prepared for me to take some to work, but forget them.

Each tenderloin is roughly 2 ounces, and contains about 8 grams of protein. So, my snack bags have 16 ounces of protein in them.

Here's what you can do with them:

  • Chicken sandwich with veggies (if you like them in tortillas as a wrap, go for it, but you may want to check the labels. Flour tortillas aren't necessarily lower in carbs, and you want to be choosey about how you spend your carbs.)

  • On a salad

  • In an omelet

  • Quick snack

So many other things! If you have an idea, please share, and I'll share with the group.

Now go get your protein on, and be your awesome self!

Jennifer & Steve

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