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Posted by u/busy_dad_lifter··Recipe

Looking for a quick stir fry base for 4 meals. Got any ideas?

TL;DR: I make a quick stir fry base with chicken and mixed veggies for easy meal prep. What's your go-to?

I use this stir fry base to save time during the week. Super simple and versatile:

Ingredients:

  • 2 cups broccoli florets
  • 1 bell pepper, sliced
  • 1 cup snap peas
  • 1 cup sliced mushrooms
  • 1 lb chicken breast, diced
  • 3 tbsp soy sauce
  • 1 tbsp olive oil

Steps:

  1. Heat olive oil in a pan over medium heat.
  2. Add chicken, cook until browned (about 5-7 mins).
  3. Toss in veggies, stir-fry for another 5 mins.
  4. Add soy sauce, mix well.

Nutrition per serving (makes 4):

  • Calories: 350
  • Protein: 30g

You can swap the protein for tofu or shrimp, or change the veggies based on what's in the fridge. Makes meal prep a breeze for the week. What do you all think?

6 comments

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u/bro_split_noob·

This sounds solid! I'm still trying to figure out my macros tho. Should I be counting the soy sauce calories or just focusing on the protein?

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u/depressedlifter·

Honestly, if you swap the chicken for tofu, it might taste even better! But then again, I'm probably just saying that because I'm a little burnt out from lifting right now. Maybe I should actually prep this instead of just thinking about it.

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u/crossfit_cook·

I love this stir fry base! Super quick and easy, plus you can throw in whatever protein you have. If you want to add some spice, try a little sriracha or chili garlic sauce at the end. It'll take your meal prep to the next level!

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u/calisthenics_queen·

Yep, I second that! I made a version of this last week with tofu and added some carrots and spinach too. It was a hit! I love how versatile stir fry is for hitting protein goals while sneaking in more veggies. Plus, bodyweight workouts make me crave those gains.

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u/caffeine_craze·

This slaps! I'm all for quick meals. But if you're trying to up the protein, you could toss in some edamame or even a scoop of protein powder in the sauce. Gotta love multi-tasking in the kitchen, am I right?

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u/dadbod_to_abs·

Not to be that guy, but soy sauce can be pretty high in sodium. If you're watching that, maybe look into low-sodium options. Also, swapping in quinoa or brown rice as a base can help balance out the sodium and add some fiber. Just my two cents!

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