Chicken & Bell Pepper Stir-Fry Meal Prep with Rice

If you’re looking for a meal that is both delicious and practical for the busy week ahead, this Chicken & Bell Pepper Stir-Fry Meal Prep with Rice is the answer. Perfect for quick lunches or dinners, this dish combines lean protein, vibrant vegetables, and wholesome rice in a flavorful stir-fry that is both satisfying and healthy. Inspired by Asian-style stir-fry traditions, this recipe is designed with efficiency in mind, allowing you to prepare multiple meals in one cooking session. With its colorful presentation, balanced flavors, and simple preparation steps, it’s a fantastic go-to recipe for anyone wanting to save time while still enjoying fresh, homemade food.

Why You’ll Love This Recipe

• Meal Prep Friendly: Makes 4–5 servings, perfect for grab-and-go lunches.
• Nutritious Balance: Lean chicken paired with vegetables and rice for a complete meal.
• Quick Cooking Time: Ready in under 35 minutes.
• Customizable: Switch up the protein or veggies based on your preference.

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Ingredients You’ll Need

For the Stir-Fry:

• 1 ½ lbs (680g) boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 tbsp soy sauce
• 2 tbsp oyster sauce
• 1 tbsp hoisin sauce
• 1 tbsp cornstarch
• 2 tbsp vegetable oil (divided)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 1 small onion, sliced
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• ½ tsp chili flakes (optional)

For Serving:

• 3 cups cooked white or brown rice
• Sesame seeds, for garnish
• Sliced green onions, for garnish

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Step-by-Step Instructions

Step 1: Marinate the Chicken
In a bowl, combine chicken pieces with soy sauce, oyster sauce, hoisin sauce, and cornstarch. Mix well and let marinate for 10–15 minutes while you prep the vegetables.

Step 2: Cook the Chicken
Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken in a single layer and stir-fry for 4–5 minutes until golden brown and cooked through. Remove from the pan and set aside.

Step 3: Stir-Fry the Vegetables
Add the remaining oil to the pan. Toss in the onion, garlic, ginger, and bell peppers. Stir-fry for 3–4 minutes until crisp-tender.

Step 4: Combine and Season
Return the chicken to the pan. Add chili flakes if using. Stir everything together and cook for another 2 minutes until flavors meld.

Step 5: Assemble Meal Prep Bowls
Divide the cooked rice into 4–5 airtight containers. Top each with a portion of chicken and bell pepper stir-fry. Sprinkle with sesame seeds and garnish with sliced green onions.

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Tips for Success

1. Don’t Overcrowd the Pan: Cook the chicken in batches if needed for even browning.
2. Use Fresh Bell Peppers: They add crunch, sweetness, and vibrant color.
3. Make Ahead: This recipe stores well in the fridge for up to 4 days.
4. Healthier Twist: Swap white rice for brown rice or quinoa.
5. Extra Flavor: Add a splash of rice vinegar or sesame oil at the end for depth.

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Variations to Try

• Spicy Kick: Add Sriracha or fresh chilies for more heat.
• Different Protein: Try shrimp, beef strips, or tofu instead of chicken.
• Extra Veggies: Broccoli, snap peas, or carrots can be added for variety.
• Low-Carb Option: Serve over cauliflower rice or zucchini noodles.

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What to Serve With This Meal

• Steamed Dumplings: A tasty appetizer to enjoy alongside.
• Miso Soup: Light and warming, complements the stir-fry.
• Fresh Fruit: Pineapple or orange slices pair well as a refreshing side.

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Storing and Reheating

• Refrigerator: Store in sealed containers for up to 4 days.
• Freezer: Freeze for up to 2 months. Thaw overnight in the fridge before reheating.
• Reheat: Microwave for 2–3 minutes, or warm in a skillet with a splash of water or broth.

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Nutritional Information (per serving, serves 5)

• Calories: ~430 kcal
• Protein: 33g
• Fat: 12g
• Carbohydrates: 48g
• Fiber: 4g
• Sugar: 7g

(Nutrition values are approximate and may vary based on exact ingredients used.)

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Why This Stir-Fry is Perfect for Meal Prep

Meal prepping is all about efficiency, and this stir-fry delivers. It’s quick to cook, requires minimal ingredients, and holds up beautifully in the fridge. The balance of lean chicken, vibrant bell peppers, and fluffy rice makes it ideal for preparing several healthy meals in advance — without getting bored of eating the same thing every day.

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Balanced Macros for Active Lifestyles

This meal is a go-to for people focused on fitness, weight loss, or clean eating. Here’s why:

• High protein from chicken to support muscle maintenance and recovery.

• Complex carbs from rice to fuel your energy throughout the day.

• Fiber and antioxidants from bell peppers to support digestion and immune health.
  Add a drizzle of olive oil or a handful of nuts if you need a boost of healthy fats.

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Time-Saving Tips for Batch Cooking

Want to prep a week’s worth of meals in under an hour? Follow these tips:

• Double the recipe so you have enough for lunch and dinner.

• Use a rice cooker or instant pot to cook large batches of rice while the stir-fry is on the stove.

• Cut and store veggies in advance to save time during cooking.

• Store meals in portion-sized containers so they’re grab-and-go ready.

Efficient prep = stress-free meals all week long.

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Flavor Variations to Keep It Interesting

Meal prep doesn’t have to mean eating the same thing every day. Switch it up by tweaking the flavors:

• Use teriyaki, garlic soy, or chili lime sauce on different days.

• Add pineapple chunks for a sweet and savory combo.

• Stir in peanuts or cashews for crunch and richness.

• Add a side of steamed broccoli or snap peas for variety.

These small changes make each meal feel new and exciting.

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How to Keep Stir-Fry Fresh in the Fridge

No one likes soggy leftovers. To keep your stir-fry crisp and fresh:

• Let everything cool before sealing in containers.

• Store rice and stir-fry separately if possible.

• Reheat in a skillet with a splash of water or soy sauce to revive flavor and texture.
  Stored properly, your meals will stay delicious for up to 4 days.

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What Makes This a Great Beginner Recipe

If you’re new to cooking or meal prepping, this is an ideal place to start. The steps are simple, the ingredients are budget-friendly, and it’s hard to mess up. The chicken cooks quickly, the peppers add vibrant color and sweetness, and the sauce can be as easy as a mix of soy sauce, garlic, and sesame oil.

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Make It Work for Any Diet

This recipe is easy to adapt for a wide range of diets:

• For low-carb: Swap rice for cauliflower rice or serve with stir-fried cabbage.

• For gluten-free: Use tamari or coconut aminos instead of soy sauce.

• For vegetarian: Replace the chicken with tofu, seitan, or chickpeas.
  These adjustments allow you to enjoy the meal while sticking to your goals or preferences.

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Perfect For On-the-Go Eating

This stir-fry holds up well in lunch boxes and meal prep containers, making it ideal for:

• Work lunches

• School meals

• Post-workout fuel

• Travel meals when you’re avoiding takeout

It doesn’t require reheating immediately and still tastes great at room temperature.

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Toppings & Add-Ons for More Flavor

Add a final touch to each bowl just before eating:

• Green onions or fresh cilantro for brightness

• A sprinkle of toasted sesame seeds

• A dash of hot sauce or chili flakes for heat

• A soft-boiled or fried egg for extra protein and richness

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