7-Day Optimal Health & Longevity Stir-Fry Guide

This flexible formula ensures nutritional variety, prevents taste bud fatigue, and lets you use what’s freshest at the market. Follow the “Stir-Fry Clock” method for perfect texture and nutrient preservation every time.

The Core Formula: The “Stir-Fry Clock”

1. Foundation: Aromatics & Protein

Build flavor base and start cooking protein

2. Heart: Hard Vegetables

Add crunch, fiber, and sustained energy

3. Boost: Quick-Cook Veggies & Fruit

Introduce moisture, sweetness, and nutrients

4. Finish: Leafy Greens & Sauce

Preserve delicate nutrients and combine flavors

Weekly Ingredients & Preparation

Foundation: Aromatics, Fat & Protein

  • Oil: Extra Virgin Olive Oil (2-3 tbsp per stir-fry)
  • Aromatics (choose 1-2 daily): Garlic, Ginger, Onion, Scallions
  • Proteins (rotate daily):
    • Fatty Fish (salmon, mackerel) – High in Omega-3s
    • Chicken Thigh or Tofu/Tempeh – Great protein sources
    • Shrimp or Chicken Breast – Lean options

Heart: Hard Vegetables (choose 2-3 daily)

  • Carrots (julienned or thinly sliced)
  • Daikon Radish (julienned or half-moons)
  • Bell Peppers (all colors) – High in Vitamin C
  • Broccoli or Cauliflower florets
  • Green Beans
  • Mushrooms (shiitake, cremini)

Boost: Quick-Cook Vegetables & Fruit (choose 1-2 daily)

  • Tomatoes (wedged or cherry tomatoes halved)
  • Zucchini or Yellow Squash
  • Pineapple chunks (fresh preferred)
  • Apple (thinly sliced)

Finish: Leafy Greens & Sauce Components

  • Greens (rotate daily): Kamote Tops, Alibiate (Malunggay), Spinach, Kale, Bok Choy
  • Garnishes: Fresh herbs (basil, cilantro), toasted sesame seeds, chopped nuts, hemp seeds

Sauce Rotation & Flavor Profiles

Five-Spice & Ginger

  • 1.5 tsp five-spice powder
  • 2 tbsp tamari/low-sodium soy sauce
  • 1 tbsp rice vinegar
  • 1 tsp grated ginger

Curry & Turmeric

  • 1.5 tsp curry powder
  • 1/2 tsp turmeric
  • 1 tbsp tomato paste
  • 1/2 cup light coconut milk or broth

Garlic & Herb

  • 3 cloves minced garlic
  • 1 tbsp oyster sauce (or vegetarian alternative)
  • 1 tbsp lime juice
  • 2 tbsp broth

7-Day Stir-Fry Rotation

Monday: Asian Fusion

  • Protein: Salmon
  • Vegetables: Carrot, Daikon, Bell Pepper
  • Sauce: Five-Spice & Ginger
  • Greens: Kamote Tops
  • Garnish: Scallions

Tuesday: Curry Night

  • Protein: Tofu
  • Vegetables: Carrot, Broccoli, Mushrooms
  • Sauce: Curry & Turmeric
  • Greens: Alibiate (Malunggay)
  • Garnish: Cilantro

Wednesday: Sweet & Tangy

  • Protein: Chicken
  • Vegetables: Daikon, Zucchini, Pineapple
  • Sauce: Garlic & Herb (add 1 tsp honey)
  • Greens: Kamote Tops
  • Garnish: Basil

Thursday: Mediterranean Twist

  • Protein: Shrimp
  • Vegetables: Carrot, Bell Pepper, Tomatoes
  • Sauce: Garlic & Herb with extra lemon
  • Greens: Spinach
  • Garnish: Toasted Almonds

Friday: Umami Boost

  • Protein: Tempeh
  • Vegetables: Mushrooms, Green Beans, Daikon
  • Sauce: Five-Spice & Ginger
  • Greens: Bok Choy
  • Garnish: Sesame Seeds

Saturday: Citrus Bright

  • Protein: Chicken Breast
  • Vegetables: Carrot, Bell Pepper, Apple
  • Sauce: Curry & Turmeric (with orange zest)
  • Greens: Kale
  • Garnish: Hemp Seeds

Sunday: Garden Harvest

  • Protein: Salmon
  • Vegetables: Mix of all remaining vegetables
  • Sauce: Your favorite from the week
  • Greens: Mixed greens
  • Garnish: Fresh herbs of choice

Meal Prep & Pro Tips

  • Weekly Prep: Chop 2-3 days worth of hard vegetables and store in airtight containers
  • Sauce Prep: Mix sauce ingredients in small jars for quick use during the week
  • Greens Rotation: Use different leafy greens throughout the week for varied nutrients
  • Texture Control: Cut vegetables smaller for softer texture, larger for more crunch
  • Leftovers: Perfect for next-day lunch – flavors often improve overnight
  • Carb Option: Serve with brown rice, quinoa, or soba noodles if desired

Key Health Benefits

  • High-Quality Protein: Supports muscle maintenance and satiety
  • Fiber-Rich: Promotes digestive health and stable energy
  • Antioxidant Power: Colorful vegetables combat oxidative stress
  • Healthy Fats: Olive oil and omega-3s support overall wellness
  • Nutrient Diversity: Rotating ingredients ensures broad nutrient intake
  • Gut Health: Variety of fibers and prebiotics from vegetables