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–+ servings
Veggie Stir Fry Meal Prep

Discover the benefits of Veggie Stir Fry Meal Prep for a healthy convenient week Save time and eat well with this easy guide
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Prep Time 20 minutes
Cook Time 10 minutes
Cooling Time 30 minutes
Total Time 1 hour
Servings: 4 people
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1-2 cups assorted vegetables (e.g., bell peppers, broccoli, snap peas, carrots, mushrooms, zucchini)
  • 1 tablespoon olive oil or avocado oil
  • 2-3 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated
  • to taste sauce of choice (e.g., low-sodium soy sauce, teriyaki sauce, peanut sauce)
  • optional protein (e.g., tofu, tempeh, or edamame)

Equipment

  • Wok or large skillet
  • Sharp knife
  • Cutting board
  • Airtight containers
  • Measuring cups and spoons

Method
 

  1. Wash and chop all vegetables into similar-sized pieces (about one inch).
  2. Heat oil in a wok or large skillet over medium-high heat.
  3. Add harder vegetables (like carrots and broccoli) and cook for 2-3 minutes.
  4. Push cooked vegetables to the side and add quicker-cooking vegetables (like bell peppers and snap peas).
  5. Add garlic and ginger towards the end of cooking to prevent burning.
  6. Cook until vegetables are slightly underdone (still crisp).
  7. Remove from heat and let cool completely before storing.
  8. Portion into airtight containers; add sauce separately or mix in as desired.

Nutrition

Calories: 300kcalCarbohydrates: 40gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 450mgPotassium: 600mgFiber: 8gSugar: 7gVitamin A: 20IUVitamin C: 50mgCalcium: 8mgIron: 10mg

Notes

Experiment with a variety of vegetables to keep the flavors fresh and exciting. Store your sauce separately to maintain the texture of the vegetables and prevent sogginess. For added protein, consider tofu or tempeh, both of which hold up well in the fridge. Label your containers with dates to track freshness; meal prepped stir fry lasts 4-5 days in the fridge. Feel free to mix and match sauces to avoid monotony, such as a sweet teriyaki sauce or a spicy peanut sauce.
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