SIMPLE

protein staples

Cooking a lean protein or two to keep on hand each week ensures you’re never more than 5 minutes away from a healthy meal.

	CHICKEN BREASTS	CHICKEN THIGHS	FLANK STEAK OR SKIRT STEAK	PORK TENDERLOIN OR LOIN
COOK TIME AND METHOD	BAKE in the oven, GRILL, sear in a skillet, POACH in liquid	BAKE in the oven, GRILL, SEAR in a skillet	BROIL in the oven, GRILL, SEAR in a skillet	BAKE in the oven, GRILL
APPROXIMATE COOKING TIME	BONELESS: 18 to 35 minutes or 8 to 12 minutes per side*	BONELESS: 20 to 30 minutes or 5 to 8 minutes per side	6 to 12 minutes per side	20 to 28 minutes
	BONE-IN: 40 to 50 minutes or 11 to 17 minutes per side *Cutlets and thinner breasts will be at the lower end of each time range; thicker breasts will be toward the upper end.	BONE-IN: 35 to 45 minutes or 7 to 11 minutes per side

	SALMON, TUNA STEAK, OTHER FISH	SHRIMP	TOFU
COOK TIME AND METHOD	BAKE or BROIL in the oven, GRILL, sear in a skillet, POACH in liquid	BAKE or BROIL in the oven, GRILL, sear in a skillet, POACH in liquid	BAKE in the oven or SAUTÉ
APPROXIMATE COOKING TIME	10 minutes per inch (at thickest part), turning halfway through cooking	2 to 5 minutes	8 to 30 minutes, depending on cut size and method

ALMOST-INSTANT PROTEINS

And for those weeks when prep just doesn’t happen, these proteins can help you quickly pull together a meal.

• Canned beans

• Frozen peeled shrimp

• Canned tuna and salmon

• Rotisserie chicken or baked salmon from your local grocery store

• Frozen edamame

• Eggs

• InstantPot shredded chicken or pork (follow the general guidelines on page 133 for chicken and page 153 for pork loin)