The Millennial Dad Survival Guide

Quick meals with evidence-backed nutrition and dad-friendly flavor.

🍳 The Stir-Fry Blueprint

🧠 Why It Works

• Quick, colorful, endlessly adaptable
• Nutrient-dense and cooked hot for minimal nutrient loss
• Kid-friendly if you get the sauce and texture right

🧪 Doctor’s Notes

From a cardiologist dad who cooks:

• Rotate in plant-based proteins like tofu or edamame — they’re cholesterol-free and packed with fiber
• Use fiber-rich carbs like wild rice or quinoa instead of white rice for longer-lasting energy and better blood sugar control

Healthy eating doesn’t need to be complicated — just consistent.

🔧 Ingredient Framework

• Protein: chicken, tofu, shrimp
• Veggies: bell peppers, snap peas, mushrooms
• Sauce: soy + vinegar/lime juice + garlic + sesame oil
• Grains: quinoa, wild rice, farro

🌏 Stir-Fry Variations Table

Style	Protein	Sauce Base	Flavor Profile
Korean	Tofu or beef	Gochujang + soy	Sweet & spicy
Thai	Chicken or shrimp	Fish sauce + lime	Bright & bold
Southwest	Ground turkey	Lime + cumin	Smoky & hearty
Vietnamese	Lemongrass tofu	Fish sauce + sugar + soy	Herbaceous & savory

🍳 Step-by-Step Instructions

1. Prep all ingredients ahead of time
2. Stir-fry protein in oil over medium-high heat
3. Remove protein, stir-fry veggies
4. Add protein back + sauce, toss and cook 1–2 minutes more
5. Serve over cooked whole grain with optional toppings (herbs, sesame seeds)

💬 Side Notes

🔥 Cooking Oils

• Use avocado or canola oil — high smoke point, neutral flavor
• Avoid extra virgin olive or flaxseed oil for stir-frying

🍳 Cookware

• Use carbon steel pan or wok when possible
• Avoid scratched non-stick pans with PFAS (“forever chemicals”)