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Teriyaki Beef & Veggie Meal Prep - A Simple, Flavor-Packed Weekly Staple

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.25–1.5 pounds flank steak or sirloin, thinly sliced against the grain
  • 2 cups broccoli florets, chopped into bite-size pieces
  • 1 red bell pepper, sliced
  • 1 cup snap peas, trimmed
  • 1 medium carrot, peeled and thinly sliced
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground)
  • 2 tablespoons neutral oil (avocado, canola, or grapeseed)
  • 2 green onions, thinly sliced (for garnish)
  • Sesame seeds (optional, for garnish)
  • 1/3 cup low-sodium soy sauce (use tamari or coconut aminos if gluten-free)
  • 3 tablespoons water
  • 2 tablespoons brown sugar or honey
  • 1 tablespoon rice vinegar
  • 1 tablespoon mirin (optional, adds depth)
  • 1 teaspoon sesame oil
  • 1 tablespoon cornstarch mixed with 1 tablespoon water (slurry)
  • 3–4 cups cooked rice (jasmine, sushi rice, or brown rice)
  • OR 3 cups cooked quinoa
  • OR 4 cups cooked stir-fry noodles (soba, udon, or rice noodles)

Method
 

  1. Prep the beef. Place the steak in the freezer for 15–20 minutes to firm up. Slice thinly against the grain. Pat dry with paper towels and season lightly with salt and pepper.
  2. Mix the sauce. In a bowl, whisk soy sauce, water, brown sugar or honey, rice vinegar, mirin, and sesame oil. In a separate small cup, mix the cornstarch and water to make a slurry. Set both aside.
  3. Cook your base. Make rice, quinoa, or noodles according to package instructions. Fluff and let cool slightly so it doesn’t steam the containers later.
  4. Blanch or steam the broccoli. Bring a small pot of water to a boil and blanch broccoli for 1 minute, then drain. This helps keep it bright and crisp-tender in meal prep.
  5. Stir-fry the vegetables. Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Add carrot and bell pepper, cook 2 minutes. Add snap peas and broccoli, cook another 2–3 minutes, stirring often. Remove to a large bowl.
  6. Cook the beef. Increase heat to high. Add remaining oil. Working in two batches, add the beef in a single layer. Sear 1–2 minutes per side until browned but not fully cooked through. Transfer to the bowl with the vegetables.
  7. Build the sauce. Reduce heat to medium. Add garlic and ginger to the pan and sauté 20–30 seconds until fragrant. Pour in the teriyaki sauce base, bring to a simmer, then whisk in the cornstarch slurry. Cook 30–60 seconds until glossy and slightly thick.
  8. Combine. Return beef and vegetables (and any juices) to the pan. Toss for 1–2 minutes until everything is coated and the beef is just cooked through. Taste and adjust with a splash of soy sauce or a pinch of sugar if needed.
  9. Assemble. Divide your base into 4 meal prep containers. Spoon the teriyaki beef and veggies over top. Finish with green onions and sesame seeds.
  10. Cool and store. Let containers cool uncovered 15–20 minutes before sealing. Refrigerate up to 4 days.