Meal Prep Healthy Veggie Stir Fry

Meal Prep Veggie Stir Fry

  • Author: Cassie Johnston
  • Prep Time: 15 min
  • Cook Time: 15 min
  • Total Time: 30 minutes
  • Yield: 4 adult size lunches 1x


Put together four adult sized lunches in just 30 minutes with this Meal Prep Veggie Stir Fry, and you’ll have produce-packed, plant-based lunches to enjoy all week long!



For the Sauce:

  • 1/2 cup low-sodium soy sauce
  • 1/4 cup water
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons brown sugar
  • 2 tablespoons cornstarch or arrowroot powder
  • 1 tablespoon sesame oil
  • 1 tablespoon fresh grated ginger root
  • 1/2 teaspoon red pepper flakes, plus more to taste

For the Stir Fry:

  • Water
  • 1 pound fresh broccoli, cut into florets
  • 2 tablespoons avocado oil
  • 1 large green bell pepper, cut into bite-sized pieces
  • 1 large red bell pepper, cut into bite-sized pieces
  • 1 large white onion, cut into bite-sized pieces
  • 2 cloves garlic, minced
  • 8 ounces crimini mushrooms, sliced
  • 1 (14 ounce) can baby corn, drained and rinsed
  • 4 cups of brown rice, quinoa, or stir fry noodles, for serving
  • Sliced green onions and sesame seeds, for serving


  1. In a small mixing bowl, whisk together all the sauce ingredients until well-mixed. Set aside.
  2. Heat a wok or other large, deep skillet over high heat. Fill with 1/2 inch of water, and then add the broccoli. Steam the broccoli until just bright green and slightly tender, about 5 minutes. Remove broccoli with slotted spoon and set aside, drain remaining water, and wipe wok clean.
  3. Return wok to high heat, and add in the avocado oil. Add in the red and green bell pepper, and cook for 1 minute. Then add in the onion and garlic and cook for an additional minute. Add in the mushrooms, and cook until the mushrooms begin to soften and darken, about 5 minutes. Then add in the baby corn and stir well.
  4. Stir the sauce again, and then pour over the stir fry. Heat until just thickened, about 30 seconds, and then remove from heat.
  5. Scoop 1 cup of rice, quinoa, or stir fry noodles into a food storage container. Then add in 1/4 of the stir fry mixture. Sprinkle with sesame seeds. Place sliced green onions in a small, airtight container with the stir fry.
  6. Let containers cool, with lids open, for about 15 minutes, then cover, and store in fridge for up to a week.
  7. To reheat in microwave: remove lid and green onions, and microwave stir fry and rice at full power for 1-2 minutes, stopping and stirring halfway through. Once hot, sprinkle on sliced green onions and serve.


  • You want all the veggies to be on the crisp side when you’re cooking—especially because you’ll be reheating them later in a microwave, which will soften them some.
  • Fresh ginger root keeps awesomely in the freezer—and it makes it easier to grate! Just store the whole root in a freezer bag, and when you need some, just grate on a zester. No need to defrost first!
  • I use avocado oil here because it’s a great, high-smoke point oil that won’t set off your fire alarms in your screaming hot skillet. Other options: canola oil, grapeseed oil, sunflower oil, or sesame oil.
  • Can’t find crimini mushrooms? No problem, any mushrooms work—baby bellas or shiitakes would both be great, too!
  • Category: Lunches
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