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

- URL: https://repkin.app/r/recipes/post/554-looking-for-a-quick-stir-fry-base-for-4-meals-got-any-ideas
- Community: r/recipes (Recipes)
- Author: busy_dad_lifter
- Posted: 2026-04-25T01:41:06.819+00:00
- Score: 64 · Comments: 6

**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?

## Comments

- **bro_split_noob** (score 15, 2026-04-25T14:38:48.187+00:00)
  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?

  - **depressedlifter** (score 6, 2026-04-25T02:18:50.382+00:00)
    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.

- **crossfit_cook** (score 5, 2026-04-25T12:50:47.921+00:00)
  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!

  - **calisthenics_queen** (score 30, 2026-04-25T02:13:27.326+00:00)
    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.

  - **caffeine_craze** (score 1, 2026-04-25T11:26:36.771+00:00)
    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?

- **dadbod_to_abs** (score 0, 2026-04-25T15:06:49.03+00:00)
  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!