Meal prep is a great way to have all of your food ready for the week, enabling you to make healthy choices, and save money while you’re at it! Not only does it keep you on track with your fitness goals, but it saves a lot of time. Imagine coming home after a long day of work, your meal already planned and ready to assemble in mere minutes. Does it sound too good to be true? Don’t worry, that’s why we’re here to send you Weekly Meal Prep inspo every week to get you in the kitchen!

We’ll give you a set of ingredients to work with every week and include seasonal recommendations, when possible. The primary goal with our weekly meal prep guide below is to help you focus your meals predominately around a new set of ingredients or theme every week. We’ll give you a plethora of creative ways to prep these ingredients to create healthy, quick, easy and tasty recipes, so you’ll never be bored.


This week, we’re prepping stir-fry with tofu, broccoli, tempeh and eggplant!

1. Tofu

Image Source: Pineapple and Cashew Stir Fry With Caramelized Tofu

To meal prep stir-fry, you can easily prep a bunch of ingredients beforehand or at the beginning of the week and then combine together when you’re ready to eat (or put into containers for lunches)! You can pre-cook your rice or noodles as well as your tofu or tempeh, roast up your veggies, and make sauces and store separately to make plenty of different combos so your stir-fry stays exciting. Get started with tofu stir-fry that has an added bonus of protein! This Pineapple and Cashew Stir Fry With Caramelized Tofu from Stephanie Davies has a beautiful tropical flavor from the pineapple that you’ll love!

This Crispy Tofu Vegetable Stir-Fry from Gretchen Price is an easy stir-fry with some awesome crispiness. For more stir-fry recipes that pair tofu with veggies, check out Pavani Nandula‘s Healthy Sesame Mushroom, Tofu, and Asparagus Stir-Fry or Edelweiss and Lorelei’s Savory Shiitake, Tofu, and Cabbage Stir-Fry!


2. Broccoli

Broccoli and Portobello Beef

Image Source: Broccoli and Portobello ‘Beef’

Broccoli is a common ingredient in stir-fry dishes, and we can understand why – not only is it nutritious, but it also adds great flavor, texture and color to your meal! Try a plant-based take on a classic with this Broccoli and Portobello ‘Beef’ from Angel McNall or this 10-Minute Seitan ‘Beef’ and Broccoli from Kristen Genton. These recipes will make you forget all about takeout!

You can elevate basic ingredients like broccoli and tofu by marinading your ingredients in wonderful sauces full of extra flavor. For example, this Crispy Lemon Ginger Tofu With Broccoli from Dana Sandonato and this Quick and Easy Broccoli Stir Fry from Jodi Burke both use amazing sauces to take these dishes to the next level. Check them out!

3. Tempeh

Image Source: Sweet and Sour Tempeh


Tempeh is a delicious addition to a stir-fry that adds an extra boost of protein, and also a heartiness that means you will stay full and satisfied long after your dinner is done! Check out this Sweet and Sour Tempeh from Talida Voinea, a take on a classic takeout dish that will change your life now that you know you can make it at home! Want another takeout regular that you can make yourself? Try this Stir-Fried Tempeh With Orange Sauce from Nutritious Delicious: Turbocharge Your Favorite Recipes With 50 Everyday Superfoods!

This Seasonal Indonesian-Inspired Tempeh and Veggie Stir-Fry from Jackie Newgent utilizes seasonal produce to make your stir-fry extra delicious. For a meal fit to feed the whole family, check out Jessica Precott‘s Family-Style Noodle and Veggie Bowl With Tempeh and Mushrooms – everyone will love it!


4. Eggplant

Image Source: Chinese Homestyle Stir-Fried Eggplant and Green Beans

Have you tried eggplant in your stir-fry? If you haven’t, you definitely need to! Eggplant is an awesome veggie that will add some wonderful flavor into your dinner. Check out this simple and awesome Chinese Homestyle Stir-Fried Eggplant and Green Beans from Raymund Macaalay for a recipe that’s sure to be a new staple in your home.

This Asian Eggplant Stir-Fry from Rachel Hanawalt is paired with green peppers and full of fantastic flavors. For a perfect example of how much the right herbs can make a dish shine, check out Molly Patrick‘s Stir Fried Thai Basil With Tofu and Eggplant!

Hopefully with all of these ideas, you’re all set for your weekly meal prep this week! If you still need ideas or want to try other ingredients, check out our Meal Prep Archives for a variety of ingredients and awesome ways to utilize them for delicious and nutritious meals. For more meal inspiration, check out our Food Monster App. With over 15,000 recipes right in the palm of your hand, you’ll always have something delicious and new to try. It’s available for both Android and iPhone, and can also be found on Instagram and Facebook. Full of allergy-friendly recipes, subscribers gain access to new recipes every day. Check it out!


Lead Image Source: Broccoli and Portobello ‘Beef’