Bulk Recipes Using Foundation Proteins for Delicious, Diverse, and Healthy Meal Planning

These recipes purposely include few ingredients and are intended to work with the foundation protein meal planning concept, which is a method that offers simplicity and structure while still allowing for meal diversity, creativity, and nutrition. Once the foundation protein is created in bulk, you can easily dress it up throughout the week by choosing your own tried and true recipes or considering some of our meal suggestions from the foundation protein blog.

Pulled Pork Foundation Recipe
Use Dutch Meadows Pulled Pork Shoulder Roast

• Place pork in a slow cooker with enough water to cover the bottom of the slow cooker. Cook on Low for 7 hours.
• Transfer pork to a bowl and shred/pull apart with 2 forks. Remove bone.
• Return pork to slow cooker and stir in your favorite barbeque sauce. Consider adding honey or maple syrup to naturally sweeten. Continue to cook on Low for 45 minutes to 1 hour. Add more water if it appears to be losing any moisture.
• Store away in an airtight container and/or continue preparation for your appropriate meal.

Cod Foundation RecipeUse Dutch Meadows Pacific Cod Loins

1. Preheat oven to 350 degrees.
2. Add 1/4 cup melted butter and 2 tbsp. lemon juice for every 2 thawed cod loins to an oven safe baking dish. Sprinkle marinaded loins with salt and pepper.
3. Cook in the oven uncovered for 10 - 15 minutes.
4. Remove and let rest for 5 minutes with a foil “tent” before shredding/pulling apart.
5. Store away in an airtight container and/or continue preparation for your appropriate meal.

Steak Foundation RecipeUse Dutch Meadows Ribeye Steak (Bundle)

• Turn on your oven's broiler to preheat and place an oven rack 6 to 8 inches below the broiler element. 
• Rub olive oil over your steaks. Use your fingers to spread it evenly over the steak and on the sides. Sprinkle with salt and pepper. Flip the steaks and repeat on the other side.
• Place a baking pan close to the stovetop.
• Turn on a stove burner to high heat and place your skillet (cast iron recommended) over the heat for 15-20 seconds to prepare it for searing your steaks.
• Place each steak in the skillet for 30 seconds. It should sizzle immediately, count to 30, flip, count to 30, then remove and place on your baking pan.
• Place the pan full of steaks in the oven and broil for 2 minutes.
• Flip and broil another 2 minutes. At this point your steak will be medium-rare, which is recommended in this instance for weekly meal planning because it will be reheated for each meal.
• If you’re eating one of your meals immediately after cooking, add 2 more minutes to the steaks you intend to use for that meal to produce a medium steak and always remember to let the steak rest on a plate or cutting board for about 5 minutes before cutting. Tent it loosely with aluminum foil while resting.
• Store away in an airtight container and/or continue preparation for your appropriate meal.

Chicken Foundation RecipeUse Dutch Meadows Boneless Breasts (Bundle)

• Place chicken breasts layered into the bottom of your slow cooker. Add a thin layer of water so the bottom is covered entirely. Sprinkle with salt and pepper.
• Cook on low for approximately 3 hours until the chicken reaches 165F on a digital thermometer.
• Keep covered and let rest for 5-10 minutes after turning off your crockpot.
• Store away in an airtight container and/or continue preparation for your appropriate meal.

Consider using your foundation protein in these ways.