High Protein Teriyaki Beef Meal Prep | Better Than Takeout

This sticky teriyaki beef with garlic noodles and greens is quick, high-protein, and honestly tastes better than takeout. Glossy, sweet, and savoury — the kind of prep you’ll actually look forward to eating all week.

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🧾 Recipe & Nutrition: https://chefjackovens.com/teriyaki-beef-stir-fry-meal-prep/

Serves: 5 | Prep Time: 15 Minutes | Cooking: 15 Minutes | Total Time: 30 Minutes

Ingredients

Beef & Sauce

800g (1.7lb) – Beef Mince (5% Fat)
1 Tbsp (20ml) – Peanut Oil
4 – Garlic Cloves, Minced
5g (0.2oz) – Ginger, Peeled & Grated
100ml (1/3 Cup + 1 Tbsp) – Low Sodium Soy Sauce
60ml (1/4 Cup) – Mirin or Rice Wine
2 tsp (8g) – Brown Sugar
1 Tbsp (20ml) – Rice Vinegar
1 Tbsp (14g) – Unsalted Butter
Sesame Seeds, Garnish
Spring Onion, Garnish
Salt & Pepper

Garlic Noodles

400g (14oz) – Noodles of Choice
2 Tbsp (40ml) – Low Sodium Soy Sauce
2 tsp (10ml) – Sesame Oil
2 – Garlic Cloves, Minced
Ground White Pepper

Greens

2 Bunches – Broccolini or Pak Choy
1 tsp (5ml) – Sesame Oil
Salt & Pepper

Method

Make The Sauce Base

Whisk together soy sauce, mirin, brown sugar, rice vinegar. Set aside.

Cook The Beef

Heat the oil in a large wok or pan over medium-high heat. Add garlic and ginger and cook for 30 seconds until fragrant. Add the beef and cook for 6–8 minutes, breaking it up and letting it brown and caramelise.

Glaze It

Pour in the sauce and toss to coat. Simmer for 3–4 minutes until thick, sticky and glossy. Stir in the butter to finish and turn off the heat. Garnish with sesame seeds and sliced spring onion.

Noodles

Cook noodles for 2 minutes less than the packet instructions, then drain. In a pan, heat the sesame oil and garlic for 30 seconds, add noodles and soy sauce, and toss for 1 minute until glossy and fragrant.

Blanch Greens

Cook broccolini in boiling salted water for 2 minutes. Drain and toss with sesame oil, salt and pepper.

Assemble

Add noodles to each container, top with greens, then finish with sticky beef and a spoonful of glaze. Sprinkle with sesame seeds and spring onion.

Your meal prep doesn’t have to be boring. This teriyaki beef, broccoli, and garlic noodles comes together in about 25 minutes. It’s sticky, it’s glossy, it’s full of flavor, and honestly tastes better than takeout. This right here is everything we’re going to need for today’s recipe, plus the additions of salt, pepper, and oil. Let’s start off with the sauce. This is 100 ml or 1/3 of a cup plus 1 tbsp of low sodium soy sauce. 60 ml or 14 of a cup of mirin. 2 tsps or 8 g of brown sugar. And 1 tbsp or 20 ml of rice wine vinegar. Add a touch of ground white pepper. And give this a quick mix. Just breaking up that brown sugar. This is just a really quick sauce. That’s going to be the flavor base for our whole dish. Once that’s mixed, we can just pop this aside. As far as the rest of the prep goes, we need six cloves of garlic. And these can be run along a microplane to create a paste. And we’re going to separate two of these because we’re going to use it in two separate parts of the recipe. So once you have those grated, we can pop those aside. And then continue grating the remaining four. And with the other four, we need 5 g or 0.2 oz of peeled ginger that can be grated and mixed together. Scrape that all out. And these can be popped aside for the time being. For some green veg, I’ve got two bunches of broccolini, also known as tender stem broccoli. Just trim off any woody ends and then go through and roughly chop. We don’t want this to be too small, but we also don’t want it to be too big. All we’re looking for something along those lines. Last but not least, I’ve got two spring onions or scallions. They’re completely optional. With that white root, I’m just going to trim this up into small little patterns. And I’m going to put this through the beef. And then with the stems, we can go through and thinly slice. Do it on an angle if you want to create a little bit more presentation. These are going to be used as a garnish, but like I said, this is completely optional. Don’t go out and buy a whole bunch. just to use a couple of spring onions. One last thing before we get cooking. I’m using 400 g or 14 oz of hockey and noodles. And these are packet ready, meaning I don’t even have to heat them up or anything. I can just chuck them straight into the walk and they’re good to go. Depending on what brand you get or what type of noodles you get, just make sure you follow the packet instructions and cook them for 2 minutes less than what they state. Now, let’s place a large pot of water onto our stove top and get this over a high heat, bringing it up to a boil. When we’re boiling, just lightly season the water with a little bit of salt and then drop in all of that broccolini or tender stem broccoli. And all we need to do is cook this for 2 minutes just to slightly soften it. This is blanching, so we’re retaining that color and the nutrients without cooking them out. When we add it to the beef later on, it’s not going to be dull and gray. Now, after 2 minutes, we can carefully remove this and place this into ice cold water to shock it and stop it from cooking. You don’t have to do this step, but I highly recommend it if you want to retain that color within the broccoli. Now, we’ll swap the pot for a walk and get this over a high heat and get this really nice and hot. Add in 1 tbsp or 20 ml of neutral oil. I’m using peanut oil for this. Then add in the garlic and ginger. And cook this for about 30 seconds. Just getting it nice and crisp. You want those nice aromatics throughout the pan. Also, depending on how you’ve prepared it, if you have grated it, it can clump up, so just make sure you break it apart. At this point, add in 1 kilo or 2.2 lb of lean beef mints. Break it apart and then just sear this for about 6 to 8 minutes or until no longer pink. And once you’ve broken it up, just let it sit for a couple of minutes just to gain some color and cook out any of that water. After a couple of minutes, start mixing it around. Make sure all of the beef’s broken up. You’ll notice quite a bit of moisture or water retention that’s in the beef come out. This is just going to slowly evaporate. And once that’s gone, you’ll then get that sizzle back. And then the beef will start to caramelize. Now, after about 5 to 6 minutes, you can start hearing that sizzle come back, and that’s most of the water retention evaporated. This is where we’re going to get that nice caramelization. Just let this cook for a further 1 minute just to get that nice browning all over as well. Now that there’s some more heat back into the pan, we’re really getting some nice color on the beef, getting it nice and crispy. You should have something that looks like that. At this stage, add in all of that sauce. Give this all a really good mix around. Make sure everything’s coated. We’re just going to reduce this down until that sauce is nice and thick. If it doesn’t thicken up, you can add a tiny little bit of cornstarch, but you shouldn’t need to because the brown sugar will start to caramelize and then get that nice thick glaze. At this stage, we can also add in that spare spring onion if you’ve got it. And I like to finish this off with 1 tbsp or 14 g of unsalted butter. Give that all a quick mix through. Allow that butter to melt and those spring onions to be thoroughly mixed through and slightly soften up. All we need to do is cook this for a further 1 minute. Now, once that’s all done and you’re happy with it, you have this nice crispy brown meat. What we can do is turn this off the heat and then set this aside. Now place the same walk back over a medium high heat. Add in the broccolini, 1 teaspoon or 5 ml of sesame oil, a small pinch of salt, and a little bit of ground white pepper. And then just cook this for about a minute to a minute and a half just to get those flavors all over. This is also going to help dry out that broccolini as well if there’s any leftover water from it. And you can skip this step entirely. You can just add it straight to the beef and mix it up like a complete stir fry. I like to separate the layers on this one. Just looks a little bit better and it’s nice and easy to eat. After about a minute, you can then remove these from the stove top. Now, last time, place this back onto your stove top over a medium medium high heat. Add in the noodles, 400 g or 14 oz. I’m using fresh hockey noodles. And just break them up a little bit. 2 tablespoons or 40 ml of low sodium soy sauce. 2 tsps or 10 ml of sesame oil. And the two cloves of garlic. And then just toss these around. Make sure all of that sauce is coating everything and that garlic’s broken up just to get that nice nutty flavor all over. Like I said before with the broccoli, you don’t have to do this. You can just mix everything together in the walk, but I like to do it all separately for this one. Once you’re happy with that, everything’s nicely coated. We can then turn this off the heat and that’s done for cooking. Now, we’ll start off with the noodles. Just place these into our containers. This recipe serves five, and the container sizes that I’m using is 750 ml. Next to go on is the broccoli. I like to place that over the top of the noodles. And then on top of the broccoli, we can add over that crispy beef. Now, you can weigh everything out and divide it equally by five, or you can just go by eye, which is exactly what I’m doing. Just do whatever is easiest for you. Now, an optional extra is a little bit of Sriracha mayo. This is completely optional. You don’t have to use it at all. You can use any other sauce of your choice, or just leave it without. And then finish it off with those spring onion stems if you have them, of course. just adds that nice little pop of color and freshness. We then have five portions and this is the macros for an individual portion with the full written recipe and the remaining nutrition in the link in the description. Once portioned out, place on the lids. These will go in the fridge for up to 4 days and in the freezer for up to 3 months for reheating. You can just place them in the microwave. And if they’re a little bit dry when you reheat them, just add a touch of stock or water. As far as everything else goes, we can then dig in. Delicious.