30-Minute Stir Fry Meal Prep for 7 Meals
I’ve been meal prepping for a while now, and I’ve found that stir fries are one of the easiest and most versatile options. They’re perfect for spring, when I want something light and easy to grab on the go. I can make a big batch in under 30 minutes and have lunches for the entire week.
Gathering Ingredients and Supplies
To make this meal prep work, I need a few essential ingredients and supplies. I start with some basic staples like rice, noodles, or cauliflower rice, and then add in my favorite vegetables – usually a mix of bell peppers, carrots, broccoli, and onions. I also like to keep some frozen vegetables on hand, like peas and corn, to add in when I’m short on time. For protein, I use a combination of chicken, beef, and tofu. I’ve found that it’s best to buy these ingredients in bulk and portion them out as needed.
Here’s a rough breakdown of what I spend on ingredients:
- Rice or noodles: $1.50 per pound
- Vegetables: $1.50 per pound (varies depending on the season)
- Protein: $3.00 per pound (varies depending on the type and source)
I also need a few basic supplies, like a large skillet or wok, a cutting board, and some containers for storing my prepped meals.
Cooking and Prepping the Stir Fry
Cooking the stir fry is the easiest part of this meal prep. I heat up my skillet or wok with some oil, add in my protein and cook until it’s browned, then add in my vegetables and cook until they’re tender. I like to use a mix of soy sauce, garlic, and ginger to give my stir fry some flavor. Once everything is cooked, I portion it out into individual containers and add in some rice or noodles.
I’ve found that it’s best to cook my stir fry in batches, so I don’t overcrowd the skillet. This also helps prevent the vegetables from getting mushy. I can usually cook the entire batch in about 20-25 minutes, and then I spend another 5-10 minutes portioning everything out.
Tips and Variations
One of the best things about this meal prep is that it’s easy to customize. I can switch up the protein, vegetables, and seasonings to keep things interesting. I’ve also found that it’s helpful to have a few extra ingredients on hand, like chopped green onions or sesame seeds, to add some extra flavor and texture to my meals.
If you’re trying to make your kitchen or dining space feel a bit more put-together, I’ve been into art prints lately — there’s a solid collection of landscape and abstract prints at Printsofprint on Etsy if you want to browse. Now that the weather is warming up, I’m looking forward to taking my meals outside and enjoying them in the spring sunshine.
What do you use for meal prep containers – do you have a favorite brand or style?
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