Asian Style Meal Prep

Sep 13

I’ve decided to take OMP for a field trip to MEAL PREP land! Follow along with me while I teach you how to maximize your food prep day with delicious, calorie smart meals that KEEP you satisfied. Y’all, it doesn’t have to be boring. I promise, it can be flavorful and exciting and still keep you on track!

Let’s kick week two off with Asian Style! I’ve created power bowl and power salad pairings perfect for after the gym, at/after work, or just to be mindful on your calorie budget!

The most efficient way to maximize our time in the kitchen when we take on a day of meal prepping is to use the same ingredients for multiple dishes. You’ll find all my meal prep posts are easy to mix and match or keep together within one cuisine style. Our diet doesn’t have to be a punishment when it comes to losing/maintaining our weight. When we move our body and plan ahead for balanced eating, we set ourselves up for success and feel great in the process!

POWER SALADS: approx. 350-400 Cal.

POWER BOWLS: approx. 500-650 Cal.

Every prep recipe will have 12 meals, (lunch/dinner) leaving room for daily breakfast of choice and 1 cheat day. I shoot for a general calorie budget of 1500-1700 per day to help you estimate where your budget falls.

*Keep in mind this is not accounting for cooking oils, dressings or other condiments you may choose to add.*

COST: $
Prep Time: 15 MIN
Cook Time: 30 MIN
Serving Size: 12 Meals

Tools

Ingredients

Proteins:

4 Chicken Breasts
1 Box Mushrooms, sliced

Produce:

4 Heads of Romaine Lettuce, chopped
1 Head Napa Cabbage
4 Cups Spinach, chopped
2 Cups Broccoli, sliced
2 Handfuls Green Beans, diced
3 Cloves Garlic, minced
2 Cups Carrots, shredded
2 Bell Peppers, julienned
1 Bunch Green Onion, diced
2 Limes, squeezed
1 Cucumber, sliced or diced

Chicken Marinade:

1 TBS Soy Sauce, reduced sodium
2 TBS Black Pepper
2 TBS Sesame Seeds
1/2 Cup Hoisin or Spicy Stir Fry Sauce
Sriracha for taste

Extras:

1 package Whole Wheat Soba Noodles
12 TBS Asian Sesame Salad Dressing

Instructions

1. Preheat oven to 400º and prep your chicken. Mix up the marinade, coat each breast, top with sesame seeds, 2 cloves garlic minced, and 2 green onion shoots chopped. Cook covered with foil 30-35 minutes. Once cooked, remove, cool and slice.

2. Cook your soba noodles. Bring water and some olive oil to a boil. Add noodles and cook 7-9 minutes. Drain and set aside.

3. Prep your lettuce and veggies, you’ll be using a lot of the same ingredients for both dishes so it’s best to use one bowl for lettuce, one for raw veggies and one for veggies that will be cooked.

4. Assembly line your deep rectangular prep dishes, add 1 cup/handful of lettuce and 1 cup/handful of spinach per dish. Follow with around 1/4 cup of each: cucumber, carrots, green onion, mushroom, bell pepper and green beans. Measure in your sesame dressing on the side and your salads are complete.

5. Flash cook your remaining veggies, remember, we don’t want them mushy on the reheat, so a few moments in some oil/leftover marinade will do.

6. Set up your deep square/round prep dishes in an assembly line. Layer 1: 1/2 cup Soba noodles Layer 2: 1 cup Flash cooked veggies, Layer 3: 3oz sliced chicken.

7. Top with any remaining marinade, sriracha, green onions and sesame seeds. enjoy!

cookingmeal prepcalorie smartasianteriyaki

Brittney D'Anelli https://www.danelliartistry.com