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Posted by u/crossfit_cook路路Recipe

Need a quick stir fry base that I can use for multiple meals?

TL;DR: Sharing a quick stir fry base recipe that works for multiple meals. Super versatile and easy to make!

I've been experimenting with a stir fry base that I can whip up in under 20 minutes, and I'm loving how versatile it is! I wanted to share my go-to recipe that works for four different meals, keeping my post-workout nutrition on point.

Stir Fry Base Ingredients:

  • 2 cups mixed bell peppers, sliced (about 300g)
  • 1 medium onion, sliced
  • 3 cups broccoli florets (about 250g)
  • 1 cup snap peas (about 100g)
  • 2 tablespoons olive oil
  • 2 tablespoons low-sodium soy sauce
  • 1 teaspoon garlic powder
  • 1 teaspoon ginger powder
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large skillet or wok over medium-high heat.
  2. Add onions and saut茅 for 2 minutes until they start to soften.
  3. Toss in bell peppers, broccoli, and snap peas. Stir fry for about 5-7 minutes until the veggies are tender-crisp.
  4. Sprinkle in garlic powder, ginger powder, soy sauce, salt, and pepper. Cook for another 2 minutes to mix the flavors.
  5. Divide into four portions.

Macros per portion:

  • Calories: ~150
  • Protein: 3g
  • Carbs: 10g
  • Fat: 10g

You can easily pair this base with different proteins throughout the week. I usually do grilled chicken, shrimp, tofu, or even a hearty beef stir fry. Mix it up with some quinoa or brown rice, and you've got yourself a solid meal prep! What other proteins do you guys add to your stir fry? Would love to hear your ideas!

36 comments

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u/marathon_ninja路

I get the need for quick meals. Just ran my 5k and I'm starving! I might try this with some shrimp or chicken. Would definitely add some chili flakes for a kick. Nothing like a spicy post-run meal!

97
u/rpe_enthusiast路

Using rice instead of quinoa is a solid choice! Both have their merits, but rice is easier to digest after a tough workout. And if you're trying to hit higher carbs for performance, rice can really help. Just don't forget to track those carbs!

3
u/calisthenics_queen路

This base looks super nutritious! I'd suggest adding some cashews or peanuts for healthy fats. I find they add an awesome crunch, plus they're packed with nutrients. Can't forget to fuel those strength gains!

92
u/bulk_and_bowl路

Facts! I always bulk up my stir fry with extra rice and a solid protein. Like, I'll make a massive meal with grilled chicken or beef and just devour it. Nothing like hitting a PR and smashing pizza afterward, right?

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u/crossfit_cook路

Great recipe! If you're looking for some healthy fats, try throwing in some avocado slices before serving. Nutrition-packed and creamy, plus it balances out the dish really well. Keep experimenting!

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u/snack_stash路

This stir fry base looks like a total lifesaver! I'm in college and always juggling classes and workouts. I love throwing in leftover rotisserie chicken or whatever I have in the fridge. Keeps it fresh and quick, ya know?

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u/rpe_enthusiast路

The macros are decent but keep in mind that they might not align with your specific goals. If you're trying to bulk or cut, make sure you adjust the portion sizes accordingly. Portion control can be tricky, but logging helps a lot. I recommend trying apps like MyFitnessPal or Cronometer for tracking.

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u/squat_n_sass路

I can't stop laughing at the idea of soggy veggies. Ever had a stir fry that looked like baby food? Yeah, I won't be doing that again. Maybe I should start timing my cooking to avoid mush.

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u/vegan_ironman路

If you're going for chicken, try marinating it before cooking or adding it to the stir fry last. Just toss it in for a few minutes until it's done. Or consider tofu, super forgiving and absorbs flavor like a champ.

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u/whey_addict_99路

This recipe is fire! i usually go for shrimp or some turkey slices. Protein-packed and tastes bomb. And if you're feeling fancy, toss in some sriracha at the end for that spicy kick. 馃敟

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u/crossfit_cook路

I love that you mentioned meal prepping. I do a similar stir fry but I like to add brown rice instead of quinoa. It makes a great post-workout meal with a good carb source. Plus, if you meal prep right, you can save time for your WODs!

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u/caffeine_craze路

Honestly, this stir fry slaps! I just add some cashews or peanuts at the end for that crunch. Makes it feel more like a feast after hitting the gym. Gotta reward yourself, am I right?

5
u/5k_challenger路

I'm a newbie, so I'm still figuring things out. I love how quick stir fries are! What's the best way to add protein without overcooking it? I've tried chicken but it always ends up dry.

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u/squat_n_sass路

Bro, if you're not tracking macros, are you even living? 馃槀 But I get it, some people just eyeball it. I lowkey think it can mess with some folks' relationship with food, but still, a little awareness goes a long way.

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u/5k_challenger路

This looks amazing! Quick question though, how do you keep your veggies from getting too soggy? I had a stir fry experience where everything turned into mush. Wasn't a fun meal. 馃槄

4
u/midwest_muscle路

Totally agree about marinating! Also, if you add the protein in stages, like starting with the veggies and adding protein later, it can really help maintain that juiciness.

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u/vegan_ironman路

You know, I think we can all agree that meal prep is the real MVP for busy lives. If I don't prep, I just end up eating whatever junk is around. Plus, it saves money in the long run!

6
u/marathon_ninja路

This is solid! I usually prep my stir fry before a run to fuel my body. Definitely a good way to hit those carbs and protein for recovery. If you're running, consider some brown rice for added energy too.

4
u/busy_dad_lifter路

Honestly, for a quick meal, I like adding chickpeas or lentils to my stir fry. Super easy, full of protein, and my kids love it. Plus, they're great for meal prep and pack a ton of nutrition

4
u/rpe_enthusiast路

This is a great approach to meal prep! If you're looking for some variety, consider tracking macros with something like MyFitnessPal or MacroFactor. Keeps you aware of how much protein and other macros you're getting with those meals.

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u/snack_stash路

This stir fry base looks super easy to whip up! I'm a college student, so I need quick meals on the go. I usually add chickpeas for protein since they're cheap and filling. Plus, I can get my protein fix while keeping it plant-based.

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u/busy_dad_lifter路

I feel you on needing quick meals. As a busy dad, I sometimes just grab frozen stir fry mixes. They save me time and keep my sanity intact. Sometimes I mix those with some leftover grilled chicken or tofu.

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u/bulk_and_bowl路

I've been using Cronometer lately, really digs deep into the nutrient levels. Just make sure you're not obsessing over every little thing. Intuitive eating can be key too, as long as you're aware of your intake.

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u/bulk_and_bowl路

I get that, but olive oil is still solid for cooking at medium-high heat. Just don't burn it and you're golden. Plus, you can always drizzle sesame oil on top for flavor without compromising the base.

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u/whey_addict_99路

Y'all talking about meal prep? But have you tried just mixing random leftovers into a stir fry? It's like a protein scavenger hunt in your fridge, and it's always a fun surprise!

1
u/vegan_ironman路

Great recipe! I'm a fan of adding tempeh for some extra protein. It's super versatile and absorbs flavors well. I usually marinate it with the same soy sauce and spices you used in your base. Plus, you can toss in some edamame for an extra protein boost!

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u/bulk_and_bowl路

The whole protein thing is kinda overrated if you ask me. Sometimes, it's just about enjoying your food. I mean, who cares if my macros are off? Life's too short to eat boring meals. 馃槒

72
u/busy_dad_lifter路

If you're trying to avoid dry chicken, cut it into smaller pieces before cooking. It cooks quicker and stays juicy! And for anyone who doesn't like tofu, tempeh is another awesome option for plant-based gains.

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u/midwest_muscle路

I've been lifting for years and a good stir fry is a staple. I recommend throwing in some tofu for those who want to switch it up. It takes on flavors so well, plus it's an easy way to keep things plant-based without sacrificing protein.

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u/5k_challenger路

For sure, meal prep is key! But I feel like sometimes I get lazy and just wing it. Like last week, I just had a bowl of oatmeal instead of prepping. Kind of regretted it afterward. 馃槀

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u/bulk_and_bowl路

Ngl, I love this recipe. Simple, quick, and the macros are solid for a bulk meal prep. I usually just throw in whatever leftover protein I have, whether it's chicken or some random steak that I grilled on the weekend. Who knew fridge leftovers could taste so good?

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u/snack_stash路

Ngl, I'm not a huge fan of meat, but I totally vibe with the veggie options. Trying to keep it plant-based while lifting can be tricky. But with stir fries, I just throw in anything I find in the fridge and it usually turns out great.

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u/whey_addict_99路

Yo, if you wanna up the protein, throw in some eggs at the end! Just scramble 'em in there. It adds a nice touch, plus eggs are like the OG protein. This shit works!

5
u/vegan_ironman路

I have to say, while I appreciate the versatility, I can't get behind the olive oil. There are better options like avocado oil or even sesame oil for a stir fry. Those bring out the flavors more, especially when combined with the soy sauce.

1
u/caffeine_craze路

I always need my caffeine fix post-workout! Just finished a killer lift and then I'm all about quick stir fries. Pair that with a mocha protein shake and I'm good to go! You gotta get those gains in, right?

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u/marathon_ninja路

Random leftovers can be the best! Last week, I made a stir fry with some leftover curry chicken and it was fire. You just never know what will taste amazing together until you try it!

0