GoalOnederLand- Журнал, 04 янв 23

Tonight I prepped 15 days of ground beef and bean dinners. That's enough to last me 5 weeks (I eat them Tuesday/Thursday/Sunday.).

The beef: 93/7 lean ground beef*. 12 pounds total with 3/4 pound portions each day gives sixteen servings. I just pop all the meat onto pans lined in heavy duty aluminum foil and bake in the oven at 375 F for about 45 minutes.

The beans: I mix what I call the bean trifecta (red kidney, black, and pinto) up in large batches and put them in 1 gallon Ziploc® bags. I took 2.5 pounds of this mix and soaked it overnight yesterday. Today, I brought them to a boil then let simmer for about 2 hours. I then added 0.5 pounds of green lentils and let them cook an additional 30 minutes over medium heat while the beef was browning in the oven. Total: 3 pounds of legumes, portioned into 15 equal servings for an equivalent of 0.2 pounds dry weight legumes. It's about 80% the amount you'd find in a standard 15.5 oz can of beans. No salt added.

I portion the beef and beans out into meal prep containers, being sure to add in the little bit of grease that cooks off the lean ground beef. I put them in a large freezer and enjoy seeing them all stacked up. I'll take them out a few days before consumption to give them time to thaw in the fridge. I heat them in a ceramic bowl for 3 1/2 minutes and they're ready to eat.

I eat this meal with 12 ounces of Brussels sprouts. The combination is high volume and very filling. This app has it as a bit less, but I clock it at 1012 calories with these macros:

26.3 g fat 88.7 g carb 105 g protein.

*Side note of 93/7 ground beef: Sometimes I'll use a fattier ground beef, like 80/20 or even 73/27 and rinse/boil/drain it in a colander. I don't pour the leavings in the drain, but put in a milk jug that I freeze then throw out with the garbage on trash day.

I looked at the nutrition difference from this article: http://www.frugalabundance.com/recipes/dash/ground-beef-whats-the-best-buy/ .
It take a lot more time, but sometimes the price difference is $2 a pound. When making large batches, that adds up.

Some macros of lean ground beef:

Ground Beef, 93% lean, per 1 lb: 31.64 g fat 0 carb 94.2 g protein
Ground Beef, 90% lean, per 1 lb: 45.2 g fat 0 carb 90.4 g protein

while the rinsed 70/30 has these:

42.7 g fat 0 g carbs 80 g protein.

Takeaway, the rinsed stuff is pretty close to 90/10 and often half the price.