Healthy & Easy Asian Meal Prep (20 meals!)
Annyeong doobies! Today i’m going to show you how to meal prep healthy and easy asian food that will last you an entire week with 20 different dishes.
Why asian food is great for meal prepping
Sauces, Sauces, Sauces
Great way to add a lot of flavor without adding too many calories
Saves time: basically somebody else did all the work and it’s a cheat code
Many asian condiments are products of fermentation so it’s flavorful and great for your gut health
Veggies
Meat is used as a flavoring component and emphasis is more on making delicious veggie heavy dishes.
This means it’s a fibre heavy meals that’s gonna keep you full and help you poop
Fruit / Veg
I like to buy fruit and veg based on colors because it’s the best indication that you’re getting all the micronutrients you need
RED: canned tomatoes (2) , red peppers (1)
ORANGE / YELLOW: carrots(2), yellow red pepper (1), sweet corn can
GREEN: salads, cabbage, celery, herbs (cilantro)
WHITE / BROWN: onion (2 chopped, 2 sliced), garlic (2), green onion (1)
BLUE / PURPLE: eggplant (1)
Protein
Eggs
Chicken
Minced Pork
Tofu
Canned Tuna
Chicken Stock
Sauces
Soy sauce
Vinegar
Gochujang
Tahini or Sesame Paste
Peanut Butter
Oyster Sauce
Japanese curry blocks
Mayonnaise
Sesame Oil
Chili Oil
Optional MSG
WHAT I EAT IN A WEEK
Monday
Eggs in Purgatory
2 eggs
1 cup tomato sauce
1 tbsp chili oil
Okonomiyaki
4 cup thinly sliced cabbage
2 tbsp flour
4 eggs
½ tsp salt
Chicken katsu
4 chicken breast or thigh
½ cup flour
½ tsp salt & pepper
2 eggs
2 cup panko
Tuesday
Gilgeori toast
½ okonomiyaki
2 slices of bread
¼ cup cabbage
Ketchup
Mayonnaise
1 slice of american cheese(optional)
Dan Dan noodles
4 meatballs
2 tbsp soy dressing
4 tbsp sesame dressing
2 tbsp chili oil
¼ cup water
250g noodles
Cilantro
Katsudon
1 katsu
2 eggs
½ cup sliced onions
4 tbsp soy dressing
½ cup water
1 tsp hondashi
Wednesday
Kimchi rice balls
200g white rice
2 tbsp kimchi sauce mix
1 tsp sesame oil
Katsu curry
1 katsu
200g rice
½ cup curry sauce
Dumplings
6 dumplings
1 cup cabbage
¼ cup onion
2 tsp soy dressing
2 tsp kimchi mix
1 tsp sesame oil
Thursday
Katsu sando
1 katsu
¼ cup sliced cabbage
1 tbsp mayonnaise
1 tbsp bulldog sauce
2 slices of white bread
Kimchi fried rice
200g rice
¼ cup kimchi mix
1 can of tuna
1 egg
2 tbsp neutral oil
Friday
Curry bread
1 slice of bread
1 tbsp mayonnaise
1 egg
2 tbsp curry mix
Kimchi udon
250g udon
4 tbsp kimchi mix
2 cups of chicken stock or water
2 tbsp canned corn
1 tbsp sesame oil
Meatballs
1 cup tomato sauce
4 meatballs
Saturday
Omurice
1 meatball
1 tbsp butter
200g rice
½ tsp salt
2 tbsp butter
¼ cup tomato sauce
Curry udon
2 cups chicken stock
1 cup curry
1 egg
½ cup onion
250g udon
Tomato cabbage rolls
8 cabbage rolls
¼ cup chicken stock or water
¼ cup tomato sauce
Saturday
Tuna mayo riceballs
1 tuna can
2 tbsp mayonnaise
1 tbsp chili oil
200g rice
1 tbsp sesame oil
Yaki udon
120g udon
leftover veggies
2 tbsp soy dressing
1 tbsp bulldog sauce
Tomato sauce
1 red paprika
1 yellow paprika
2 carrot
1 celery
2 eggplant
1 onion
Soy dressing
½ cup soy sauce
½ cup vinegar
½ cup sugar or liquid sweetener
½ cup sliced onion
½ cup water
Sesame dressing
1.5 cup soy dressing
¼ cup tahini
½ cup peanut butter
Kimchi mix
1 cup kimchi
2 tbsp soy sauce
2 tbsp gochujang
2 tbsp sugar or liquid sweetener
⅓ cup onion
4 tsp chopped green onion
——
Japanese curry
1 liter tomato veggie sauce
1 packet of japanese curry
——-
Dumpling filling
500g minced pork
500g firm tofu
¼ cup green onion
1 tbsp salt
3 tbsp oyster sauce
2 tbsp soy sauce
1 tbsp black pepper
1 tbsp sesame oil
2 eggs
Intro 00:00
Highlights 00:23
Why is asian food good for meal prepping 00:47
Meal Prep Categorization 01:19
Carbs 01:28
Fruit & veg 01:42
Protein 02:33
Sauce 02:49
What we’re gonna eat this week 03:45
Rice 04:11
Prep fruit & veg 06:06
Bake tomato sauce mix 11:04
Make minced garlic 11:24
Make soy dressing 11:58
Make creamy sesame dressing 12:21
Kimchi mix 12:31
Blend tomato sauce 12:54
Japanese curry 13:25
Okonomiyaki 13:47
Dumpling filling 14:24
Cabbage rolls 16:30
Meatballs 16:48
Chicken katsu 17:11
Eggs in purgatory 19:59
Okonomiyaki 20:39
Chicken katsu 20:51
Gilgeori toast 22:31
Dan dan noodles 23:34
Kimchi rice balls 25:07
Katsu curry 25:36
Dumplings 25:58
Celery juice 26:35
Katsu sando 27:28
Kimchi fried rice 28:31
Curry bread 29:28
Kimchi udon 30:17
Meatball 30:51
Omurice 31:25
Curry udon 32:18
Tomato cabbage rolls 32:52
Tuna mayo riceballs 33:38
Yaki udon 34:16
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