For those following a clean eating lifestyle, meal prepping is key to saving time and staying on track with healthy eating. In this article, I will share a simple beef stir fry recipe that can be prepped ahead and enjoyed throughout the week.
Stir fries utilize lean proteins and diverse vegetables packed with nutrients. By prepping ingredients in advance, home-cooked meals can be assembled in just minutes. Beef provides high-quality protein for energy and muscle building. Its iron content also supports cell growth and function.
This stir fry recipe focuses on just a handful of ingredients but can easily be customized. Let’s explore the key components!
Protein
For protein, I recommend 1-1.5 pounds of lean beef such as flank or sirloin. Slice the beef across the grain into 1/4 inch strips for easy stir-frying. To add flavor, toss the strips with 1 tablespoon each of low-sodium soy sauce and rice wine vinegar.
Let the beef marinate for 15-30 minutes while preparing other ingredients. This helps tenderize the meat and adds moisture so stir-frying doesn’t dry it out.
Vegetables
For veggies, try broccoli, bell peppers, snap peas or a mix. These provide important vitamins, minerals and fiber. Prepare ingredients by washing, drying and slicing them into bite-sized pieces with similar cook times.
For denser veggies like broccoli, a quick blanch can soften them slightly for easy stir-frying later on without overcooking. Prepare extra veggies to have on hand for other meals as well.
Sauce
Homemade sauce balances flavors better than bottled varieties. In a small bowl, whisk 2 tablespoons each low-sodium soy sauce and rice vinegar and 1/4 cup broth or water. For extra flavor, add 1/2 teaspoon each minced ginger and garlic. Adjust seasoning to taste with red pepper flakes or tamari.
The light sauce pairs perfectly with lean proteins and vegetables without overpowering their fresh flavors. Feel free to experiment with different combos like sesame oil or lime juice.
Cooking Instructions
With ingredients prepped, stir frying goes quickly. Heat 1 tablespoon oil in a large wok or skillet over high. Add beef strips in a single layer and stir fry 1-2 minutes until no longer pink. Transfer to a plate.
Add veggies and stir fry 1-3 minutes, adjusting heat if browning too fast. Return beef and any accumulated juices. Pour in sauce and toss until thickened and ingredients are heated through.
Taste and adjust seasoning as needed. Transfer stir fry to serving dishes and enjoy! Leftovers can be meal prepped in airtight containers or bags for easy lunches and dinners all week long.
Serving Suggestions
Enjoy stir fry hot over brown rice or quinoa for a balanced meal. You can also serve it over mixed greens or in a whole grain pita pocket.
When meal prepping, use glass or plastic containers to pack stir fry and a starch or veggie side. Label with contents and reheating instructions. To reheat, stir fry can be microwaved or added to a skillet with a tablespoon of water, covered, until hot and veggies are crisp-tender.
Nutrition Information
A one cup serving of this stir fry provides around 200 calories with 21 grams of protein from lean beef. Fiber from vegetables adds volume without lots of calories. Customize recipes by swapping proteins like chicken or tofu and adjusting serving sizes.
Focus on using a variety of colorful vegetables to maximize nutritional benefits. Replacing less healthy cooking oils with small amounts of heart-healthy olive or sesame oils is an easy substitution as well.
Tips & Variations
Beyond beef, poultry, seafood or plant-based proteins work well. Try bok choy or shiitake mushrooms along with broccoli. Consider a spicier peanut sauce versus regular stir fry variety.
In warmer months, use seasonal options like zucchini, snow peas or carrots. Store prepped ingredients no more than 3-4 days for best freshness.
To use up leftovers, try stir fry over salad or in an omelette. Or add a fried egg on top of rice and stir fry for a satisfying one-bowl meal.
Conclusion
With just a few simply prepped ingredients, this stir fry balances nutrition, flavor and convenience perfectly for clean eating meal prep. Don’t hesitate to modify it based on your preferences.
For more recipe ideas optimized for meal prepping, check out Clean Eating Recipe Books or healthy cooking blogs online. With Practice, you’ll be an expert at assembling clean meals like this stir fry with minimal time in the kitchen. I hope you enjoy this recipe – please share any variations you try!