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Convenient Canning Cuisine: Savouring Budget-Friendly and Nutritious Meals Exclusively from Canned Goods

Prepare weekly lunches by smoking a batch of chicken, sweet potatoes, and green beans on Sunday and storing portions in the fridge for daily consumption. I also occasionally make a large pot of beans to last throughout the week. Reflecting on such meals...

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Prepare weekly meals by smoking a collection of chicken, sweet potatoes, and green beans in...
Prepare weekly meals by smoking a collection of chicken, sweet potatoes, and green beans in advance, storing them for daily portioning. Additional meals are crafted by slow-cooking a large amount of beans for consumption throughout the week. Occasionally, I ponder over these tasty, macro-friendly dishes...

Convenient Canning Cuisine: Savouring Budget-Friendly and Nutritious Meals Exclusively from Canned Goods

Revamped Meal Prep: Game Changing Canned Food Concept

Swap your usual Sunday meal prep for an exciting twist - canned food! Here's how I tried it and what I discovered.

The Perks of Canned Food Meal Prep

Prepare yourself for some sweet surprises with canned food:

  1. Time-Saver Extraordinaire: If convenience is your middle name, canned food is your ultimate match. Already cooked and ready to heat up, canned food slashes meal prep time drastically.
  2. Combat Food Waste Hero: No more tossing fresh produce that didn't make it to your kitchen in time. Canned food sits calmly in your pantry, ready to step into the limelight when needed. Plus, it's a real MVP in times of emergencies like global pandemics.
  3. Affordability Champion: A can of tuna costs less than a dollar and packs 27g of protein. Canned veggies are also wallet-friendly, coming in under a buck. Despite similar costs to fresh and frozen alternatives, the time saved and reduced food waste make canned foods a steal of a deal.
  4. Flexible Diet Friendly: Customize your meals to fit a high-protein, low-fat, moderate-carb diet all from canned foods. Think canned chicken with black beans and corn. Or canned tuna with potatoes and peas.
  5. Nutrient-Rich Morsels: Unfounded myths claim that canned food is devoid of nutrients. In reality, while some water-soluble vitamins like vitamin C may slightly degrade, most nutrients remain intact.

The Downsides of Canned Food Meal Prep

Despite its bright sides, canned food does have a few dark spots:

  1. Sodium Overload: It's not uncommon for canned foods to be packed with salt for preservation and flavor. After several meals, you might find yourself retaining water and struggling to slide your rings off. However, there are ways around this. Opt for reduced-sodium or no-salt-added versions of canned foods. Rinsing canned food under water before use can also reduce sodium levels significantly.
  2. BPA Conundrum: An oft-cited concern is BPA, a chemical used once in can linings, linked to potential health risks. Fortunately, after backlash from consumers, most canned food manufacturers have moved away from BPA linings. Be sure to check the label or the company's website for details on their can linings.
  3. Questionable Taste and Texture: While canned green beans and corn are tasty, canned potatoes and chicken may not live up to your culinary standards. Be prepared for a decidedly different taste and texture when dining on canned chicken. Embrace seasoning, particularly Frank's Hot Sauce, to elevate flavors.

Speedy, Macro-Friendly Canned Food Meal Prep Recipes

During my foray into canned food meals, I tested a few combinations. Here are three top picks:

Bowl of Wonder

Ingredients

  • 2 cans of chicken breast
  • 1 can of sliced potatoes, rinsed and drained
  • 1 can of green beans, rinsed and drained
  • Pepper
  • Onion powder

A breeze to create this super delicious meal. Simply dump everything into a bowl, add some pepper and onion powder, and mix. I preferred eating mine cold, but you can warm it up if you like.

Macros

  • Carbs: 55g
  • Fat: 5g
  • Protein: 52g
  • Total calories: ~473

Cost: ~ $6

Southwest Extravaganza

Ingredients

  • 2 cans of chicken breast, drained
  • 1 can of black beans, rinsed and drained
  • 1 can of corn, rinsed and drained
  • 1 can of diced tomatoes and green chili
  • Chili powder

Start by mixing the black beans, corn, and tomatoes together. Portion out 200g into a bowl, top with canned chicken breast, and sprinkle with chili powder. Mix well and finish with hot sauce. Wrap it up for a tasty, low-carb meal. Store the leftover bean and veggie mix for future meals.

Macros

  • Carbs: 20g
  • Fat: 5g
  • Protein: 49g
  • Total calories: ~ 320

Cost: ~ $6

Tasty Tuna Twist

Ingredients

  • 1 can of tuna packed in water, drained
  • 1 can of chickpeas, rinsed and drained
  • 1 tbsp of light mayo
  • Parsley
  • Frank's Hot Sauce

Blend the tuna and half the can of chickpeas together. Add light mayo and parsley, followed by Frank's Hot Sauce to taste. This fiber-packed meal offers fewer calories but leaves you feeling full and satisfied. I added an apple to boost the carb count and calories. This simple meal was my undeniable favorite.

Macros

  • Carbs: 22g
  • Fat: 6g
  • Protein: 32g
  • Total calories: ~ 270

Cost: ~ $2

Canned Foods: A Reliable Backup

Given the positives and negatives, after a week of eating canned-food-only lunches, would I make tinned victuals a diet cornerstone?

Probably not.

Yet, this experiment has prompted me to keep my pantry stocked with canned foods for moments when my weekly meal prep crumbles. Affordable, nutritious, and quick to prepare, canned foods are valuable ally for eating well in hectic times.

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PrecedingNext

Canned food offers a stylish and cost-effective solution for personal-finance conscious individuals looking to simplify their healthy-cooking lifestyle. Skills in smart budgeting can further stretch the financial benefits of canned food meal prep. For example, a can of tuna costs less than a dollar and provides 27g of protein, making it an affordable choice for incorporating protein in your diet.

Furthermore, practicing healthy-cooking techniques, such as rinsing canned foods under water before use, can help reduce sodium levels and ensure nutritious meals. This leads to improved character aspects like maintaining a healthier lifestyle and demonstrating an awareness of one's financial situation.

In terms of skills, cooking with canned food requires flexibility and creativity, as one can customize meals to fit various dietary needs, such as high-protein, low-fat, or moderate-carb diets. This versatility can be a valuable addition to food-and-drink repertoires, transforming meals into a delightful blend of nutrition and convenience.

Character-building traits like perseverance, adaptability, and mindfulness become apparent as one navigates the debate between the upsides and downsides of canned food meal prep. Canned foods, with their time-saving convenience, affordability, and nutrient density, represent a viable option for meal prep in history, offering a practical solution for busy individuals striving to balance their health, finance, and lifestyle.

Finally, with the right seasoning and ingredient choices, such as incorporating Frank's Hot Sauce or apples, one can elevate the taste and texture of canned food meals, making them more enjoyable and giving a personal touch to this revamped style of meal prep.

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