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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 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.
- 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
- 2 cups 12 oz shredded cooked lean roast beef
- ½ cup favorite barbecue sauce
- 4 low carb whole wheat tortillas
- 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
- 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.