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
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