What's for Lunch?

The cafeteria at my workplace offers some selections that fit my diet, but they�re pricey. There are a number of fast food and chain restaurants nearby that could do in a pinch, but their cost and the time required make those options unacceptable, too. Packing a lunch is my best option, but I've had to learn a few tricks to make that a part of my routine. Taking leftovers is the simplest choice, but we don�t always have them. My solution is to grill a large batch of meat or poultry and freeze it in meal-size portions.

We buy London Broil in the large, extra savings package when it�s on sale. I season them with a 50:50 mix of coarse ground black pepper and Kosher salt.

I brown them over direct heat for approximately 2 � minutes per side, turning them three times for a total of about 5 minutes per side.

Once browned, I move them to the side and allow them to cook via indirect heat until the internal temperature reaches ~137F. While they�re cooking, I can cook some other meat � country style ribs, for example.

When done, I place them on a cooling tray for approximately 30 minutes. (I find it amusing that we use our old jellyroll pans for meat preparation and cooling ...)

After the meat�s rested for half an hour, I move it to the refrigerator and leave it there until the next day. Once it�s fully chilled, I dice it into � inch pieces.

I portion this cubed meat into snack-sized zip lock bags. I�ve calculated my per-meal protein requirement, based on Drs. Michael and Mary Dan Eades� Protein Power Lifeplan, to be the equivalent of 4.25 ounces of cooked meat. Your portion size may vary.

I then place the individual portions into a labeled gallon size zip lock bag and place it into the freezer.

My typical lunch consists of a salad with one of these meat portions. They usually thaw by lunch time (I pack my lunch in an insulated bag with a re-freezable ice pack). If it hasn�t, 10 seconds in the microwave does the trick.


In addition to lunches, these handy portions make breakfast easier. While I defrost a portion of cooked beef in the microwave, I saut� some onions in lard or clarified butter. Once the onions are nicely browned, I add the beef. One the beef is heated, I add 4 eggs and scramble the whole mixture. This makes 2 breakfast portions.