Meals In This Prep
Egg White & Veggie Scramble
Chicken Veggie Stir-Fry
Shrimp & Broccoli Stir-Fry
Overnight Oats
Tofu & Mushroom Stir-Fry
Chicken & Snap Pea Stir-Fry
Shrimp Veggie Stir-Fry
Chicken & Pepper Stir-Fry
Tofu & Broccoli Stir-Fry
Shrimp & Mushroom Stir-Fry
Tofu Stir-Fry
5-Day Meal Plan
Day 1 — Monday
Breakfast: Egg White & Veggie Scramble
Lunch: Chicken Veggie Stir-Fry
Dinner: Shrimp & Broccoli Stir-Fry
Day 2 — Tuesday
Breakfast: Overnight Oats
Lunch: Tofu & Mushroom Stir-Fry
Dinner: Chicken & Snap Pea Stir-Fry
Day 3 — Wednesday
Breakfast: Egg White & Veggie Scramble
Lunch: Shrimp Veggie Stir-Fry
Dinner: Chicken & Pepper Stir-Fry
Day 4 — Thursday
Breakfast: Overnight Oats
Lunch: Tofu & Broccoli Stir-Fry
Dinner: Shrimp & Mushroom Stir-Fry
Day 5 — Friday
Breakfast: Egg White & Veggie Scramble
Lunch: Chicken Veggie Stir-Fry
Dinner: Tofu Stir-Fry
Daily Nutrition (Approx.)
Calories
1500
Protein
90g
Carbs
170g
Fat
40g
Fiber
30g
Step-by-Step Instructions
- 1
Prep all vegetables: chop, slice uniformly.
- 2
Cook rice and cauliflower rice.
- 3
Stir-fry proteins separately in batches.
- 4
Stir-fry vegetables in wok with ginger, garlic.
- 5
Combine proteins with veggie portions.
- 6
Portion across containers — big portions!
Storage Tips
- Cauliflower rice prevents calorie overload
- Stir-fries keep 4 days
- Shrimp within 3 days
Ingredients
- 1.5 lbs chicken breast
- 1 lb shrimp
- 1 block tofu
- 2 lbs broccoli
- 4 bell peppers
- 1 lb snap peas
- 1 lb mushrooms
- 2 cups rice
- 2 bags cauliflower rice
- Low-sodium soy sauce
- Ginger, garlic, sesame oil
Equipment Needed
Wok
Rice cooker
Meal prep containers
Shopping List
- Chicken breast 1.5 lbs
- Shrimp 1 lb
- Tofu 1 block
- Broccoli 2 lbs
- Bell peppers 4
- Snap peas 1 lb
- Mushrooms 1 lb
- Rice 2 cups
- Cauliflower rice 2 bags
- Soy sauce (low-sodium)
