Meal Prep Garlic Beef Stir Fry with Quinoa and Peas



Randi Karlinsky MS, RDN, LDN, CHC


  • 16 ozs Beef Tenderloin (sliced into strips)
  • 2 tbsps Extra Virgin Olive Oil (divided)
  • 3 Garlic (cloves, minced)
  • 2 tbsps Tamari (divided)
  • 1 tsp Sea Salt
  • 1 1/4 cups Quinoa (dry)
  • 2 cups Water
  • 2 stalks Green Onion (thinly sliced)
  • 2 cups Baby Spinach
  • 1 cup Frozen Peas (thawed)


  1. In a bowl, toss beef strips with half the olive oil, garlic, half the tamari and salt. Set aside.
  2. Combine the quinoa and water together in a pot. Place over high heat and bring to a boil. Once boiling, reduce to a simmer and cover. Let simmer for 12 to 15 minutes, or until all water is absorbed. Remove lid, fluff with a fork and stir in the remaining tamari, green onion and spinach.
  3. Heat the remaining olive oil in a pan over medium-high heat. Cook the garlic beef until it reaches your desired doneness.
  4. Divide the quinoa, beef and peas into storage containers and refrigerate. Reheat in a microwave or pan over the stove before serving.


  • Storage: Refrigerate in an airtight container up to 3 days after cooking. You may also freeze the cooked quinoa, and raw garlic beef marinade in separate freezer bags. 
  • No Beef: Use diced chicken breast, cooked chickpeas or tofu instead.
  • No Peas: Use snap peas, green beans, broccoli, mushrooms, peppers or any vegetables you have on hand.