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Smoked Salmon English Muffin

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

This open-faced Smoked Salmon English Muffin is the perfect healthy meal for busy mornings or an afternoon snack. It combines delicious smoked salmon with sliced avocados and comes together in less than 10 minutes for a great start to the day!

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White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Why This Recipe is Great for Healthy Meal Prep

  • There is no cooking involved! All you need to do is slice up some ingredients and assemble it all together. Definitely a major timesaver!
  • This healthy meal is packed with great nutrients from the salmon and avocado to help you fuel up your day
  • It literally requires only 5 ingredients!

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need

  • Smoked Salmon: Look for high-quality smoked salmon that has no coloring and natural smoked salmon for the best taste. If you can’t find smoked salmon, you can also use cooked salmon and serve it chilled. However, it won’t have the smoky cured flavor that smoked salmon is known for.
  • Avocado: This ingredient provides a nice buttery texture that is smooth and creamy and is a great accompaniment to the smoked salmon.
  • English Muffin: These taste even better toasted. You can also use mini bagels as an alternative option.
  • Sliced cucumber: You will often find smoked salmon paired with cucumber because it offers a light and refreshing taste to the smoked salmon .
  • Lemon Juice: Lemon adds some acidity and brightness to help cut through the saltiness of the smoked salmon.
White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Easy Steps to Assemble This Recipe

  1. Toast the English muffin in a toaster.
  2. Slice the cucumber and avocado into thin slices.
  3. Layer the sliced avocado on the bottom slice, followed by the salmon, and cucumber.

Reference the recipe card below for detailed instructions.

Meal Prep Tips

  • To Serve: You can spread cream cheese or creme fraiche onto the English muffins. Other great toppings include capers, pickled shallots, or freshly chopped dill.
  • To Store: If you are storing this ahead of time, keep the salmon, cucumber, and avocado separate from the English muffin to prevent it from getting soggy. You will also want to wait to slice the avocado until you are ready to eat the meal to prevent it from browning early. Otherwise, you can store all the ingredients in an airtight meal prep container in the refrigerator for up to 3 days for the best quality.
Round glass meal prep containers with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.
salmon muffin

Smoked Salmon and Avocado English Muffin

This Smoked Salmon English Muffin is an easy 5-minute recipe that is packed with protein, healthy fats, and tons of flavor.
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board

Ingredients
  

  • 4 oz smoked salmon
  • 1 each avocado
  • 1 each english muffin
  • 1/4 cup sliced cucumber
  • 1 each lemon (juiced)

Instructions
 

  • Evenly layer the salmon strips, avocado slices, and sliced cucumbers on top of the english muffins
  • Squeeze lemon juice on top

Notes

Note: Be sure to slice the avocado when you are ready to eat to prevent it from browning. You can also spread the english muffins with cream cheese or sour cream

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Frequently Asked Questions

What is the difference between smoked salmon and lox?

Smoked salmon is cured or brined, then it is smoked. However, Lox is only cured, but not smoked.

How is salmon smoked?

Salmon can be cold-smoked or hot-smoked. Cold smoking occurs over an 18-hour stretch typically between 70 to 75F degrees, while hot smoking can take up to 8 hours at a temperature of 145 degrees.

Is it healthy to eat smoked salmon?

Smoked salmon is packed with nutrients, vitamins, and omega-3 fatty acids which all can help boost your health. It is also high in protein which can help you feel full longer.

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Nov 14 Weekly Meal Plan

white round plate with moroccan chicken and couscous.

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.

  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.

  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, prepare the recipes that require the oven such as the persimmon muffins, stuffed chicken enchilada peppers, and egg frittata. Place them in the oven to start baking.

  2. Meanwhile, prepare the beef and tomatillo stew on the stove top. While the soup is simmering, you can start panfrying the pork chops and sauteeing the persimmons.

  3. Finally, prepare the Moroccan chicken and couscous.

  4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size

  • Let all items cool before placing them in the refrigerator

  • Keep all items refrigerated under 40F until ready to eat or reheat

  • Breakfast: Both meals can be reheated in the microwave

  • Lunch: Both meals can be reheated in the microwave, serve the salad chilled

  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Egg Frittata: Instead of sweet potatoes, you can use regular potatoes or any choice of veggies. To keep it low-carb or keto-friendly, use sausage or non-starchy veggies such as bell peppers and broccoli

  • Persimmons: If you can’t find persimmons, blend together 1/4 cup of carrots and 1 cup of applesauce as a replacement for the muffins. You can also use apples, pears, or plums as a substitute for the pork chops

  • Ground Beef: You can also use ground turkey or ground chicken

  • Enchilada sauce: You can also use tomato sauce seasoned with paprika and chili powder

  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.

  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal

  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on by

Nov 7 Weekly Meal Plan

Round plate with sliced pork tenderloin and diced butternut squash.

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, preheat the oven to 400F. Prepare the items that require the oven such as the baked turmeric chicken and butternut squash. Go ahead and place them in the oven to start baking.
  2. Meanwhile, marinate the pork loin and sear it on the stovetop. Once it is seared, go ahead and place it in the oven to finish baking.
  3. Next, start preparing the turkey soup on the stovetop. Once it starts to simmer, start preparing the coconut braised collard greens.
  4. Then, prepare the breakfast items. Microwave the rolled oats and start sauteeing the apples.
  5. Afterward, saute the bell peppers and fry the eggs for the pork breakfast.
  6. Finally, prepare the ingredients for the salmon salad.
  7. Next, assemble the shrimp and asparagus on a sheet pan.
  8. Bake both dishes in the oven until fully cooked.
  9. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both meals can be reheated in the microwave
  • Lunch: Serve the salmon salad chilled. The turkey soup can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Pork: If you don’t want to cook pork, you can also use chicken breasts or chicken tenderloins
  • Canned Salmon: You can also use canned tuna
  • Collard Greens: You can use any other type of dark leafy greens such as spinach or kale
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on by

Oct 31 Weekly Meal Plan

asparagus frittata

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, pre-heat the oven to 400F.
  2. Mix together the egg mixture for the frittata and place it in a greased baking dish.
  3. Next, assemble the shrimp and asparagus on a sheet pan.
  4. Bake both dishes in the oven until fully cooked.
  5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both meals can be reheated in the microwave
  • Lunch: Both meals can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Chicken: You can use your choice of chicken such as boneless chicken thighs or chicken breasts
  • Fish: You can also use your choice of fish such as cod or halibut
  • Asparagus: Broccolini or green beans will also be a good choice
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on by

Oct 24 Weekly Meal Plan

Plate of cabbage rolls topped with shredded cheese and diced tomatoes.

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, prepare all the items that can go in the oven such as the breakfast recipes, the shrimp recipe, and the cauliflower pizza.
  2. Meanwhile, start boiling the cabbage leaves and meat sauce for the cabbage rolls. After they cook, let them cool before assembling the cabbage rolls.
  3. Then, cook the cabbage and bell pepper beef stir fry.
  4. After you cook the stir fry, start assembling the cabbage rolls and bake them in the oven.
  5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both meals can be reheated in the microwave
  • Lunch: Both meals can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Sausage: You can use your choice of sausage. You can also use sweet potatoes in place of regular potatoes
  • Apples: Feel free to use pears, peaches, or plums instead of apples
  • Ground Beef: You can also use any other kind of ground meat such as ground chicken or ground turkey
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on by

Oct 17 Weekly Meal Plan

Plate with scrambled eggs topped with pork carnitas and pico de gallo

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, prepare the pork carnitas in the Instant Pot because this recipe will take the longest to cook. Note: Once it is cooked, set aside a portion for the scrambled eggs.
  2. Next, mix together the marinade for the Air Fryer chicken and start cooking it in the Air Fryer.
  3. Preheat the oven to 400F and prepare the batter for the cranberry muffins. Then, place them in the oven to bake.
  4. Next, marinate the ginger lime chicken and the orange chili steak. Start grilling both of them until they get a good char on the outside and are fully cooked. Note: You can also transfer them to a sheet pan and finish baking them in the oven until they reach the appropriate internal cook temperature. This is a good method to free up your hands to do other things in the kitchen instead of having to watch the proteins cook over the stovetop.
  5. Lastly, prepare the scrambled eggs.
  6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both meals can be reheated in the microwave
  • Lunch: The salads can be served chilled or you can warm up the chicken/steak in the microwave
  • Dinner: The pork carnitas can be reheated in the microwave, serve the salad ingredients and pico de gallo chilled. The Air Fryer chicken and broccoli can be reheated in the microwave

Extra Flavors and Substitutions

  • Eggs: You can cook your eggs sunny side up and also serve the breakfast meal with avocado slices
  • Salads: Feel free to top off the salads with tortilla strips
  • Carnitas: If you can’t find tostada shells, you can use regular crispy taco shells
  • Chicken: If you prefer leaner meat, you can also Air Fry chicken breasts or chicken tenderloins instead of thighs
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on by

Oct 10 Weekly Meal Plan

cheesesteak deli

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, prepare the beef stew in the Instant Pot because this recipe will take the longest to cook.
  2. Next, prepare the salmon chowder on the stove top and let it simmer.
  3. Meanwhile, saute the bell peppers for the beef deli sandwich and prepare the turkey scrambled eggs.
  4. While those recipes are cooking, you can start preparing the turkey taquitos in the Air Fryer and the apple quesadillas on the stove top.
  5. After the beef stew cooks, drain the excess liquid and pour in the rest of the marinara sauce until it warms through.
  6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both meals can be reheated in the microwave
  • Lunch: The soup can be reheated in the microwave. You can eat the sandwich and salad items chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Avocado and Apple: Only slice these ingredients when you are ready to eat them with the meal, otherwise they will brown too early
  • Turkey Deli Meat: You can also use your choice of deli meat such as sliced ham or sliced rotisserie chicken
  • Soup: Feel free to use heavy cream instead of coconut milk if you do not have any dairy allergies/intolerances
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on by

Oct 3 Weekly Meal Plan

Round plate with a side view of an egg and cheese bagel breakfast sandwich.

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, prepare the beef curry in the Instant Pot because this recipe will take the longest to cook.
  2. Next, prepare the pineapple bbq chicken and place it in the oven.
  3. Meanwhile, mix together the batter for the peach muffin batter. Then, place it in the oven.
  4. While those recipes are cooking, you can start to cook the sausage and vegetable soup on the stovetop. Once cooked, let it simmer and start cooking the cauliflower rice for the pineapple bbq chicken.
  5. Then, you can bread the chicken for the salad with the panko breadcrumbs and pan fry it on the stoveop.
  6. Lastly, cook the eggs and assemble the breakfast bagel sandwich.
  7. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: The bagel sandwich and peach muffin can be reheated in the microwave
  • Lunch: The soup can be reheated in the microwave. You can eat the panko breaded chicken chilled, but you can also warm it up in the microwave, however, serve the salad ingredients chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Breakfast bagel: Add slices of avocado for some creaminess and added healthy fats
  • Peaches: You can also use apples or pears for this recipe
  • Soup: Feel free to use your choice of vegetables that you have on hand. They can be fresh or frozen
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on by — Leave a comment

Tofu and Veggie Stir Fry

tofu stir fry

Crispy crunchy tofu flavored in a soy-ginger sauce and stir-fried with a bright and colorful mixture of vegetables.

This post may contain affiliate links. Please see our privacy policy for details.

Jump to Recipe

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Round plate with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Tofu tends to have a bad reputation for being bland. However, with the right combination of sauce and seasonings, it can soak up all the flavor and make for a delicious meal. Add fresh and colorful veggies and you get a fast and healthy dinner

The PrepYoSelf Newsletter

Prepare This Easy Tofu Stir Fry with Simple Ingredients

  • Tofu: We used firm tofu because it has less moisture and easier to get it crispy during the cooking process
  • Aromatics: We used red onions and garlic to round out the flavors of this dish, but you can also use green onions or shallots
  • Vegetables: We used a combination of colorful vegetables such as carrots, green beans, broccoli, and red bell peppers
  • Cashew: You can also use peanuts which are found in many stir fry recipes
  • Seasonings: We seasoned this dish with a honey soy sauce, along with sesame seeds and sesame oil which are traditional in Asian-inspired dishes
Round plate with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

How to Make Easy Tofu Stir Fry

  1. Press the moisture out of your tofu.
  2. Cut the tofu into cubes.
  3. Add oil to a heated wok and sear the tofu cubes on each side until golden brown.
  4. Remove the tofu, and add the vegetables.
  5. Stir until the vegetables are tender.
  6. Add back the tofu and pour in the stir-fry sauce.
  7. Top it off with cashews and sesame seeds.

Reference the recipe card below for detailed instructions.

Saute pan with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Meal Prep Tips for Tofu Stir Fry

  • Ingredients Options: To save time on prep, you can buy pre-washed and cut vegetables. There are fresh and frozen options available at the grocery store
  • Cook Methods: You can also turn this into a “sheet pan” stir fry recipe and cook it in the oven or your Air Fryer. Just coat the tofu and vegetables in oil and sprinkle with garlic powder and salt. Roast in the oven at 400F for 12 to 15 minutes or cook it in the Air Fryer at 360F for 8 to 10 minutes. In the end, drizzle it with the stir-fry sauce.
  • To Serve: You can enjoy this meal with a side of steamed rice or cauliflower rice if you want to keep it low-carb
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.
  • To Reheat: The meal can be reheated in the microwave
Glass meal prep container with tofu stir fry with broccoli, red bell peppers, and cashew nuts.
Tofu Stir Fry

Tofu and Veggie Stir Fry

Flavorful, crispy tofu tossed with fresh and colorful vegetables are perfect for a quick and healthy vegetarian dinner.

No ratings yet
Print Recipe
Pin Recipe

Prep Time 5 minutes
Cook Time 15 minutes

Course dinner, Main Course
Cuisine American, Asian

Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • saute pan

Ingredients

  

  • 12 oz tofu (firm)
  • 1/4 cup red onions (sliced)
  • 1/4 cup shredded carrots
  • 1 cup green beans (washed and trimmed)
  • 1 cup broccoli florets
  • 1 red bell pepper
  • 2 tablespoons cashews
  • 1/2 teaspoon sesame seeds
  • 1 tablespoon olive oil

Stir Fry Sauce

  • 2 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon red chili flakes

Instructions

 

  • Prep the veggies: Cut the bell peppers into one inch cubes, dice the red onions, cut the green beans into one inch pieces, and make sure the florets are cut in half.
  • Make the stir fry sauce: In a mixing bowl, mix together the stir fry sauce until it is well blended.
  • Prep the tofu: Next, cut the tofu block in half and place each block in between several paper towels. Press down on the tofu to remove the excess moisture. Cut the tofu into one inch cubes.
  • Cook the tofu: Add oil to a skillet on medium high heat and sear the tofu cubes on each side until it is completely golden brown all around (about 2 to 3 minutes each side)
  • Cook the veggies: Next, remove the tofu from the skillet. Add the onions and carrots and saute until they soften. Then, add the green beans, red bell peppers, and broccoli florets. Add the stir fry sauce and mix it around for 3 to 4 minutes until the veggies are tender.
  • Combine it all together: At the end, add the tofu back into the pan and top it off with the cashews and sesame seeds.

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Ground Beef and Broccoli Vegetable Stir Fry

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Peanut Chicken and Celery Vegetable Stir Fry

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How long can you keep this in the fridge?

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Grilled Steak with Roasted Corn and Potato Hash

steak and corn

This roasted corn and potato medley is the star of this steak dinner meal.

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Round plate with grilled ribeye steak with corn, baby potatoes, and bell peppers.

When it comes to meal appeal, it is more important to add bright colors and use flavor profiles that you crave, and nothing pulls at our cravings like grilled steak dinner, crispy potatoes, and sweet corn.

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Here’s What You Need for This Steak Dinner and Corn Recipe

  • Steak: We used Rib Eye steak that was thinly sliced so that it can grill quickly
  • Marinade: We marinated our steak with balsamic glaze, paprika, garlic powder, and salt, and coated it with olive oil. This marinade gave good flavor and a good char and caramelization when we grilled the steak.
  • Vegetable Medley: We used a combination of corn, baby corn, and bell peppers
Round plate with grilled ribeye steak with corn, baby potatoes, and bell peppers.

Easy Steps for Making Steak and Corn

  1. Pre-heat the oven to 400F.
  2. Cut the vegetables and place them on a sheet pan. Add the seasonings and coat them with olive oil. Roast them in the oven.
  3. Meanwhile, marinate the steak with balsamic concentrate and seasonings.
  4. Heat an indoor grill and sear the steak on each side until it cooks to your desired doneness.
  5. Let the steak rest before slicing it into thin strips and enjoy them with the roasted corn and potato medley.

Reference the recipe card below for detailed instructions.

Glass meal prep container with grilled ribeye steak with corn, baby potatoes, and bell peppers.

Meal Prep Tips for Steak and Corn

  • Cooking option: If you have an Air Fryer, you can also air fry the vegetables at 350F for 8 minutes
  • Herbs: Add herbs to the corn medley such as green onions, basil, or cilantro for fresh flavors
  • To Store: Store in an airtight container for up to 3 days in the refrigerator
Glass meal prep container with grilled ribeye steak with corn, baby potatoes, and bell peppers.
Steak & Corn

Grilled Balsamic Steak with Roasted Corn and Potato Hash

A gourmet steak dinner served with a delicious medley of roasted sweet corn, potatoes, and bell peppers.

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Prep Time 5 minutes
Cook Time 15 minutes

Course dinner, Main Course
Cuisine American

Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • tongs
  • indoor grill pan
  • oven

Ingredients

  

Steak and Seasonings

  • 12 oz rib eye steak (thinly sliced)
  • 1 tablespoon balsamic concentrate
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Roasted Corn and Potatoes

  • 2 baby potatoes
  • 1 cup corn
  • 1 red bell pepper (diced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 tsp pepper
  • 1 tablespoon olive oil

Instructions

 

  • Pre-heat the oven to 400F. Cut the baby potatoes in half and dice the red bell pepper. Place the potatoes, bell peppers, and corn on a sheet pan, add the seasonings and coat it with olive oil. Bake in the oven for 15 minutes.
  • Meanwhile, season the steak with balsamic concentrate, paprika, garlic powder, salt, pepper, and coat with olive oil.
  • Heat an indoor grill pan on medium high heat an sear the steak on each side for about 4 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F. Let it rest before slicing it into thin strips and enjoy them with the roasted colorful veggies!

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Frequently Asked Questions

What else can you do with any leftover corn and potato medley?

If you have any leftovers, you can use them as a salad topper. We also like making it into a corn potato salad by adding a little bit of mayo and lemon juice.

Is corn high in fiber?

Yes, it is rich in fiber and can help aid digestion. It has insoluble fiber which feeds good bacteria in your gut and can help you keep regular. 

Is corn healthy?

Most people trying to lose weight avoid corn because they are concerned about weight gain. However, one ear of corn only has about 100 calories, 3 grams of fiber which can help you feel full longer, and the carb is a slow-to digest type of carb that can help with weight control. So you can enjoy this vegetable in balanced portions.