This post is sponsored by The Washington State Beef Commission. The ideas and opinions presented are my own. Thank you for supporting brands that make it possible to continue providing great content.
Turn 1 tender roast of lean beef into 4 easy meals. Get these healthy family dinners on the table in under 30 minutes each - some as little as 15. Recipes Featured
The health world is hyper-focused on the importance of protein for strength and weight loss. With good reason. Protein is a powerful part of any eating plan. It helps build muscle, improves energy, and reduces hangry moments.
Hangry: Hungry + angry (also: tired, frustrated, hormonal, etc) often strikes between 3 and 4 o'clock, when your blood sugar tanks and you'd sell your children for a box of crackers.
I've found, when I eat several servings of protein through the day I feel more in control of my food choices and have fewer cravings.
I knew beef was a great source of protein, but until recently, I was concerned about the fat and calorie content. I didn't think a juicy steak or slow-cooked roast could be a regular part of my healthy diet.
That's why I was excited when a study published in 2017 addressed this very concern.
BeefWISE Study
BeefWISE followed 99 overweight adults through a 16-week weight improvement program. The participants followed a high protein diet with regular exercise. Half the group included 4 or more servings of lean beef each week while the other half ate none. At the end of the study, test results showed statistically the same improvement in the health of both groups.
This is super exciting! Science-backed evidence now shows lean beef can absolutely fit into a healthy eating plan.
How to fit beef into a healthy diet
Even the healthiest food can be eaten in unhealthy amounts. For me, the key to eating in a healthy way is portion size.
I stick to a 3 – 4-ounce serving of lean beef per meal, a little bigger than a deck of cards, then make sure to fill my plate with colorful vegetables and whole grains. This approach to healthy eating gives me consistent energy throughout my day - even those days when I run to the store, run on the treadmill, run after my kids, and run out of patience.
What is lean beef?
Lean is considered anything with less than 10g of total fat, 4.5g or less of saturated fat, and less than 95mg of cholesterol per serving and per 100 grams (source)
MANY cuts of beef you already love are considered lean beef.
Keep these keywords in mind to choose lean beef with confidence:
- Round - such as eye of round, bottom round, or round steak
- Loin - sirloin or tenderloin
- Lean - as in ground beef
Which is leaner, Steak or Chicken?
I used to grab chicken or turkey because I thought it was lower in fat. If you are the same, you'll be as surprised (and hopefully delighted) as I was to learn there are around 30 cuts of beef with a total fat content between skinless chicken breast and skinless chicken thigh. Click to see the list
Quick Lean Beef Recipes
We're all busy! I don't know a single person who couldn't answer, "busy” to the question, "how are things going?”
The need to be healthy doesn't stop when we get busy. As a matter of fact, it becomes even more critical when we are running in six directions at once.
For this reason, I've developed a toolbox of easy ways to put nourishing food on the table even on the busiest days.
One of my favorite tools is featured in the video below. I used a pressure cooker to prep a roast from the round with very little hands-on time and almost no mess, then turned it into 4 new meals.
Thanks to the make-ahead approach, these easy meals can be on the table in under 30 minutes each - some as little as 15.
Recipes Featured in "Strength Starts in the Kitchen”
- Four-Way Slow Cooker Shredded Beef
- Beefy Sweet Potato Hash
- Fresh Tomato, Beef & Penne Pasta
- Barbecue Beef Wrap - See recipe below
- Freezer Friendly Taco Meat
Healthy food should be a celebration of flavor! I focus on color, texture, and seasoning, so family dinners always feel like "normal food.” The plan, after all, is to stay healthy for life, I want everyone to enjoy the journey.
Lean beef is a delicious way to get powerful protein to help me reach my fitness goals, reduce cravings, and stay energized through my busy days of balancing work and family. Choose your favorite cuts of lean beef with confidence and enjoy!
Barbecue Beef Wraps
Ingredients
- 2 cups 12 oz shredded cooked lean roast beef
- ½ cup favorite barbecue sauce
- 4 low carb whole wheat tortillas
Slaw
- 4 cups classic coleslaw mix
- ½ cup plain yogurt
- 2 tablespoons apple cider vinegar
- 2 teaspoons whole grain mustard
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ¼ - ½ teaspoon salt
Instructions
- Measure the shredded beef into a medium bowl and mix in the barbecue sauce.
- Place the coleslaw mix in a medium bowl then add the remaining ingredients the use two forks to toss until evenly coated.
- Place 1 tortilla on a cutting board or plate, spoon ½ cup of the shredded beef in a column in down the center of the tortilla, top with ½ cup of slaw, then roll the tortilla tightly around the filling - secure with a toothpick if needed to keep it from unrolling. Repeat this step for the remaining 3 tortillas.
- Cut the rolled tortillas in half. Serve two halves with an additional ½ cup of slaw.
Claire
This is clever cooking!
And it is what our grandparents did. Making the roast from Sunday serve all week.
I love it!!!
Will be making these wraps soon!
Traci
I always love stretching my dollars in every possible direction and this fits the bill {pun intended LOL}. Thanks for the inspiration...I'll be bookmarking and sharing this one :)
Noel
Such great suggestions for stretching a roast!
I'd have to make this roast and divide it up on a day when my husband wasn't home! He thinks all roasts are single serving.
sigh.
That doesn't help with my grocery budget!
Karen @ Seasonal Cravings
This is such a helpful post full of healthy ideas for the week. Thanks for making my meal planning for this week easier!
Rose McAvoy
You're welcome! We can all use new inspirations from time to time.
Claudia
With prices sky rocketing this is a great money saving tip. I love all of your suggestions and it all about healthy those wraps look divine
Rose McAvoy
Glad you can use these tips!
Dana
This is a great idea! Eating leftovers can get boring fast, so having all of these fun alternatives is super smart.
Rose McAvoy
Totally, it helps to have a plan to keep dinner interesting.
Valentina
Those wraps looks so scrumptious! Wish is had one for lunch. Now!
Rose McAvoy
Now you know what to make for tomorrow! :)
Allison
I'm trying to eat somewhat low carb, so I would love this meat and coleslaw on its own without the wrap. I love how easy it is!
Rose McAvoy
It's super easy and skipping the wrap makes it even easier! And, there are some great low-carb wraps available if you feel like having the best of both worlds.
Maria
This is such a great idea to make beef wraps. My hubby would love this! I don't make wraps too often because he complains that they are not filling enough but I think this would work for him. I am definitely going to try this recipe. Thank you for sharing!
Rose McAvoy
This is totally a hubby friendly wrap. Mine loves them. Lean beef makes them yummy and tummy-filling. Let me know what he thinks!
Monica | Nourish & Fete
I love the beauty and simplicity of using this for a few different meals. And they all look so delicious! Totally agree that healthy food can and should be delicious - and this is the way to do it!
Rose McAvoy
Yay! Yes, so simple to do the longer cooking all at once then make quick and easy meals in the following days.
Lisa Huff
LOVE beef! My family is going to love these wraps!
Rose McAvoy
Perfect! Let me know what they think!
Sandi
I love all of these great ways to use beef. Love the wraps.
Rose McAvoy
Thanks! Glad you are inspired by these ideas.
Chris
Convenient, delicious AND healthy!? I'm sold. Such awesome tips! Thanks for sharing.
Rose McAvoy
You're welcome! Thanks for reading :) Glad you are inspired by these recipes.
alyssa | everydaymaven
I love this - so many good tips!
Rose McAvoy
Thanks, Alyssa, glad you think so!
Gina @Running to the Kitchen
I totally agree with you when you say "Healthy food should be a celebration of flavor" Just because it's healthy doesn't mean it needs to be gross! These beef wraps look SO good!!
Rose McAvoy
Lol. It definitely shouldn't be gross! Thanks Gina :)