Healthy Meal Prep
🕒 Ready in: 25 minutes
🍴 Servings: 2–3
Ingredients:
• 1 lb chicken breast (or thighs), diced
• 1–2 cups frozen mixed stir fry vegetables
• 6 eggs
• 1 cup Minute Rice (white or brown)
• 2–3 tbsp healthy teriyaki sauce
• 1 tbsp olive oil or avocado oil
Instructions:
1. Cook the Rice:
• Prepare 1 cup Minute Rice according to package directions. Set aside.
2. Cook the Chicken:
• In a large skillet or wok, heat 1 tbsp oil over medium-high heat.
• Add diced chicken and cook for 6–8 minutes, stirring occasionally, until cooked through and slightly browned.
• Add 1 tbsp teriyaki sauce to the chicken and stir. Push chicken to one side of the pan.
3. Scramble the Eggs:
• Crack all 6 eggs into the empty side of the skillet.
• Scramble until fully cooked, then mix with the chicken.
4. Add Frozen Veggies:
• Add 1–2 cups frozen veggies directly to the pan.
• Stir everything together and cook for about 5–7 minutes, until veggies are tender and heated through.
5. Add Sauce + Rice:
• Stir in the cooked rice and remaining 1–2 tbsp teriyaki sauce.
• Toss everything until evenly coated and heated through (1–2 minutes more).
6. Serve:
• Enjoy hot! Optionally top with chili flakes or sesame seeds.
✅ Quick Notes:
• Use steam-in-bag veggies for even faster prep.
• You can reduce the teriyaki sauce a bit for a lighter version.
• Great for meal prep — it keeps well in the fridge!
Let me know if you want to make it spicy, add garlic/ginger, or swap rice for cauliflower rice
Healthy meal prep recipes are essential for busy lifestyles, allowing you to save time while maintaining a nutritious diet. This chicken stir fry dish combines lean protein from chicken breast or thighs with nutrient-dense frozen mixed stir fry vegetables, providing vitamins and fiber. Eggs add extra protein and healthy fats, enhancing satiety. Using Minute Rice, available in white or brown varieties, ensures quick cooking without sacrificing taste. For a healthier option, brown rice is preferable due to its higher fiber and nutrient content. The teriyaki sauce used in this recipe provides flavor but can be adjusted for sodium content by choosing low-sodium versions or reducing the amount. Olive oil or avocado oil offers heart-healthy fats and supports the absorption of fat-soluble vitamins. In addition to these ingredients, you can customize the recipe by adding fresh garlic or ginger for an immune boost and enhanced flavor, or choose cauliflower rice to reduce carbohydrates and increase vegetable intake. Storing this meal in airtight containers allows it to keep well in the refrigerator for several days, making it ideal for weekly meal preparation. Using steam-in-bag vegetables not only saves time but preserves nutrients effectively compared to traditional boiling. To elevate the dish, consider topping with chili flakes for a spicy kick or sesame seeds for added texture and nutrients like calcium and magnesium. This recipe balances convenience, taste, and nutrition, aligning with health-conscious eating habits while meeting the needs of individuals seeking quick, wholesome meals. Incorporating such meals can support weight management, muscle maintenance, and overall wellness.