Stir-Fry’s Awesome Meals

Stir-Fry’s are incredibly healthy meals that anyone can make and enjoy.  A stir-fry is a very volumetric meal meaning you get to eat a ton food for the calories.  A stir-fry requires whole foods and usually has a blend of protein, fat, carbs and vegetables.  You basically throw everything in a frying pan over medium to high heat on the stove and the meal is cooked in under 10 minutes, making it an easy, quick and very delicious meal.

Stir-Fry 8oz Chicken 10 low -fat Turkey pepperoni Broccoli 1/2 frozen bag Onion 1 small Calories - 350 calories
8oz Chicken
10 low -fat Turkey pepperoni
Broccoli 1/2 frozen bag
Onion 1 small
Calories – 350 calories

To start I usually spray the frying pan with coconut spray oil from Trader Joe’s.  You can also add in a Tbs or Tsp of butter of coconut oil in order to grease the pan and prevent sticking.

Next I chop up some vegetables and throw those in first as they usually take the longest to cook.  My go-to vegetables are broccoli (1/2 a bag frozen broccoli florets) and onion (1 small or 1/2 a large).

I put the frying pan on medium to high heat or until the vegetables start to cook.

The next step is to add in protein or carbs.  For carbs I usually chop up a potato, but you can also add in rice or beans.  These are completely optional though and the amount and type is up to you.

After carbs throw in some meat.  I almost always use lean chicken breast, beef, seafood or eggs.  I usually throw in about 6-8oz of meat, but sometimes more if I need extra protein. (Note – I usually cook the meat first, but if using already cooked meat, canned meat or eggs then definitely cook that meat last, as it doesn’t take long to cook.)

Once everything is in, keep cooking until the food has a slight brown char on it.  It tastes really good and gives the food a crispy flavor.

You will be shocked at little calories these can contain, but how much food you get to eat.  My personal advice is if you want to lose weight, then load the stir-fry with lean meat and as many veggies as you want. Try this recipe:

  • Coconut spray oil
  • 1/2 bag of frozen broccoli
  • 1 small onion
  • 8 oz lean meat
  • Total calories around 300-350 calories

If your looking to maintain or build muscle add in some additional ingredients.  Try this:

  • 1 Tbs butter
  • 1 onion
  • 2 potatoes (10 oz)
  • 8oz lean beef
  • Total Calories – 650 calories

4 thoughts on “Stir-Fry’s Awesome Meals

  1. Eat. Clean. Love.

    Hi! I just found your blog and read through your last few entries. What do you think about the NESTA material? I’m about 1/4 of the way through my study materials for the NSCA cert and the information is draining! I love how much I’m learning but it makes me wonder how much I can retain and use in my training! When’s your test?? Keep up the good work 🙂


    • Michael Cocchiola

      Haha yeah it definitely is draining especially the further you get into the material.

      I’ll give you some tips I learned in college to help speed through the material:
      1. Go through each chapter and learn the bolded words or vocabulary words. (basically the only ones you need to remember)
      2. Don’t read everything because you will quickly overwhelm yourself and miss out on important main ideas while learning negligible things that don’t really matter.
      3. Try to focus on 2-3 chapters a day. Any more and you’ll start reading words, but not comprehend everything. (mentally draining)

      Also, I read on some forums that the test is ALL multiple choice, which makes things much easier. No fill in the blank.

      I also skipped the nutrition sections because it was all review to me. 😉


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