This is the time of year that life gets busy. Extracurriculars and youth sports leave us little time for family meals. Some days it feels impossible to feed your family at all, let alone feed them well.
{This post is sponsored by the Washington State Beef Commission.}
But all this extra activity means our family’s nutrition is even more important. The high-quality protein in lean beef supports every member of your family in their individual life stage. Key nutrients found in beef are essential to supporting physical growth and cognitive development in the early years. For your active school-ager or teen, beef is a complete protein and contains all the amino acids necessary for muscle-building and post-workout recovery. And for the adults in your family, protein-rich food is essential to help protect lean body mass and prevent the loss of muscle and strength associated with aging. People who eat a higher-protein diet also feel more satisfied, which may help prevent overeating. In addition, heart-healthy diets with high-quality, lean protein also help maintain normal blood cholesterol levels and normal blood pressure. But for me the biggest takeaway is that studies show that distributing your protein intake throughout the day (that means some at breakfast, some at lunch and some at dinner) is most beneficial for overall health and wellness.
Conversely skipping meals, cobbling together unhealthy snacks, and hitting the drive-thru several nights a week is a habit that can negatively affect both health and physical performance. So it’s time to get creative feeding our families during this busy season with protein-packed meals that travel well and can be served on the go.
Get out of dinnertime survival mode with a few on-the-go tips in your arsenal. Here are four ways you can give your family the nutrition they need – even on your calendar’s busiest days.
1. Sandwiches.
But not your regular sandwiches. Beef them up with hearty bread, tangy spreads, and crunchy veggies. Deli-sliced roast beef provides the lean protein power you need. But leftover steaks and roasts make for great sandwiches too, simply store them in the refrigerator and your sharpest kitchen knife can slice that chilled steak into your own gourmet deli meat!
2. Wraps.
Isn’t it funny how your family responds differently to food if you simply repackage it? Breakfast, lunch or dinner can be wrapped up and is the ideal on-the-go meal, and an even better refueling boost of nutrition between school and sports or on the way from one event to the next. Get creative with your fillings: scramble your leftover taco meat with eggs and wrap in a classic tortilla with shredded cheese and salsa, skip the tortilla and use deli roast beef as the wrap around thinly sliced bell peppers and sliced cucumber with hummus, or try tossing thinly sliced green apples and broccoli slaw in Asian dressing and tucking it into a spinach wrap with leftover grilled steak slices. I made a delicious and crunchy wrap with leftover stir-fry meat, shredded cabbage & carrots, chopped green onions, and sliced almonds tossed in a sweet stir-fry dressing (cheater’s tip: use packaged cole slaw mix or a packaged Asian slaw salad to make this even easier). Or, try these steak & blue cheese wraps. The possibilities are endless!
3. Thermos meals.
Does your family crave a warm meal after hours in the cold? A thermos is the answer! Beef-based soups and stews stay hot for hours. Try making a big batch of this hearty family friendly chili with lots of vegetables and black beans to enjoy on the weekend and save those leftovers for no-stress warming meals on the go. I’ve also made cheeseburger soup (and snuck in a whole head of shredded cauliflower for extra nutrition). It was a satisfying combination of powerful protein, filling fiber, and comforting, energy-dense carbs.
4. Snack Attack.
Snacks aren’t bad if you choose the right ones! Put together a collection of snacks that provides your family members a good balance of protein, fats, and carbohydrates to satisfy their hunger and power them through their evening. Some ideas for snacks include these beef jerky granola bars, you’re going to love this wholesome homemade bar option that you can customize with your family’s favorite nuts and fruits. And nothing is easier than giving a protein boost to a pre-made trail mix by cutting up beef jerky in to small bites and mixing together, or you can make your own beef jerky trail mix from scratch.
What’s your go-to on-the-go meal?
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