Asian Meal Prep Ideas

Teriyaki Chicken With Vegetables

Teriyaki chicken is one of those comforting meals that always hits the spot. We like to use boneless, skinless chicken thighs because they stay juicy and soak up flavor.

Start by marinating the chicken in a blend of low-sodium soy sauce, mirin, honey, and a touch of garlic for at least 30 minutes. Then either grill it or cook it in a hot skillet until it’s slightly caramelized and golden. Pair it with steamed broccoli and a scoop of brown rice.

This dish is high in protein, provides fiber from the broccoli, and includes complex carbs for steady energy. It’s also a fantastic make-ahead option because you can reheat and go. Plus, it fits nicely into a paleo meal prep plan when served with cauliflower rice instead of grains.

Vegetarian Pad Thai

Vegetarian pad Thai is a vibrant and satisfying option that’s perfect for meatless Mondays or any day you want a lighter meal.

Begin with rice noodles. Soak them in warm water until pliable. Then stir-fry firm tofu until golden, add bean sprouts, shredded carrots, and scallions.

The sauce is where the magic happens: combine tamarind paste, soy sauce, a little maple syrup or brown sugar, and a dash of chili sauce. Toss it all together in a hot pan until everything is well-coated and heated through.

Finish with crushed peanuts and fresh lime wedges. This dish is rich in fiber, full of plant-based protein, and packs a punch of flavor without feeling heavy.

Shrimp Fried Rice

Shrimp fried rice is fast, flexible, and packed with nutrients. Use pre-cooked, peeled shrimp to save time.

Stir-fry day-old rice with scrambled eggs, diced carrots, peas, and scallions in sesame oil. Add soy sauce and a hint of garlic for flavor, then toss in the shrimp just long enough to warm through.

Shrimp provides lean protein and important nutrients like selenium and vitamin B12. This meal is a balanced mix of protein, carbs, and fiber, and it comes together in under 20 minutes.

Miso Glazed Salmon

Miso-glazed salmon is simple, elegant, and loaded with health benefits. Salmon is an excellent source of omega-3 fatty acids, which are essential for heart and brain health.

For the glaze, mix white miso paste with soy sauce, sesame oil, and a small splash of rice vinegar. Brush this mixture generously over your salmon fillets. Bake at 400°F (200°C) for about 12–15 minutes until the fish flakes easily with a fork.

Serve with steamed bok choy and a side of quinoa. The quinoa adds extra protein and fiber, while bok choy offers antioxidants and vitamins A and C. It’s a nutrient-packed combo that’s easy to prep in bulk, making it a staple in any Japanese meal prep rotation.

Korean Beef Bowls

Korean beef meal prep bowls are a perfect mix of savory, sweet, and spicy.

Start by browning lean ground beef in a skillet with garlic and ginger. Add soy sauce, sesame oil, and a touch of brown sugar for that signature Korean BBQ flavor. Serve over steamed white or brown rice, and top with sautéed spinach and a sunny-side-up egg. For extra crunch, add shredded carrots or pickled cucumbers.

This bowl is rich in protein and iron, with vitamins from the vegetables and healthy fats from the egg yolk and sesame oil. It’s a comforting and balanced option that reheats well for meal prep. If you're exploring Korean meal prep options, this is one of the most convenient and flavorful dishes to include.

Thai Basil Chicken

Thai basil chicken is quick to cook and full of bold, savory flavors. Use ground chicken for a faster cook time and more even texture.

Sauté garlic and red chilies in a bit of oil until fragrant, then add the chicken and cook until browned. Stir in a splash of fish sauce, soy sauce, and a pinch of sugar, then add a generous handful of Thai basil right at the end.

The basil gives it a slightly sweet and peppery flavor. Serve it over jasmine rice for a meal that’s high in protein, low in saturated fat, and incredibly satisfying. It’s ideal for quick weeknight dinners or lunchboxes.

Chicken Adobo With Garlic Rice

Chicken adobo is a beloved Filipino dish known for its bold, tangy flavor. We like to use bone-in, skin-on chicken thighs for maximum flavor, but boneless works great for meal prep.

Simmer the chicken in a mix of soy sauce, vinegar, garlic, bay leaves, and a touch of pepper until tender and the sauce reduces into a rich glaze. For the rice, sauté minced garlic in oil until golden, then stir it into warm rice.

This meal is rich in iron and protein, with the vinegar offering gut-friendly properties. It also stores and reheats exceptionally well, making it ideal for batch cooking.

Tofu And Vegetable Stir-Fry

This tofu and veggie stir-fry is a fiber-rich, plant-powered meal that's endlessly customizable.

Start by pressing firm tofu to remove excess moisture, then cube and pan-fry until golden. Remove the tofu and stir-fry a mix of bell peppers, snow peas, mushrooms, and bok choy. Toss everything in a sauce made from soy sauce, hoisin, and a dash of sesame oil. Combine the tofu with the veggies and serve over brown rice or noodles.

Spicy Kimchi Udon Noodles

For something with a kick, try spicy kimchi udon noodles. Sauté kimchi with garlic and a bit of gochujang (Korean red chili paste) until fragrant. Add thick udon noodles and a splash of soy sauce, then toss until well combined. Top with a soft-boiled egg or some pan-fried tofu for protein.

Kimchi is rich in probiotics, which support gut health, and gochujang adds metabolism-boosting capsaicin. This dish is quick to prepare and delivers big flavor with minimal ingredients.

Beef And Broccoli Stir-Fry

This is a Chinese takeout favorite made healthier and perfect for prepping. Use thinly sliced flank steak or sirloin.

Marinate it briefly in soy sauce, garlic, ginger, and a bit of cornstarch for tenderness. Stir-fry the beef quickly over high heat, then set aside. In the same pan, cook broccoli until just tender, then return the beef and add a simple sauce of soy sauce, oyster sauce, and a splash of sesame oil.

Serve with brown rice or cauliflower rice for extra fiber. It’s high in iron, vitamin C, and protein—a balanced meal that reheats beautifully.

Chickpea Coconut Curry

Chickpea coconut curry is a hearty, Indian-inspired vegan option. Sauté onions, garlic, and ginger in a pot until soft. Stir in canned chickpeas, diced tomatoes, coconut milk, and curry powder or garam masala. Simmer until thickened and creamy. Serve with basmati rice or naan.

This dish is packed with fiber, plant-based protein, and healthy fats from the coconut milk. It freezes beautifully and tastes even better the next day, making it a meal prep winner.

Common Ingredients For Asian Meal Prep

From our experience, stocking your pantry with key Asian ingredients can make meal prep more efficient. Common staples include:

• Soy Sauce: Adds depth and saltiness to dishes
  
  
  

• Sesame Oil: Provides a nutty flavor and is often used as a finishing touch
  
  
  

• Rice Vinegar: Adds acidity and brightness to marinades and dressings
  
  
  

• Fish Sauce: A staple in Southeast Asian cuisine, imparting a unique savory flavor
  
  
  

• Ginger And Garlic: Essential aromatics that form the base of many dishes

Chinese Meal Prep

Chinese cuisine often features ingredients like hoisin sauce, five-spice powder, and oyster sauce. Common vegetables include bok choy, snow peas, and Chinese eggplant. Flavor profiles range from sweet and sour to spicy and savory.

Thai Meal Prep

Thai cooking emphasizes balance between sweet, sour, salty, and spicy flavors. Key ingredients include lemongrass, galangal, kaffir lime leaves, and Thai basil. Coconut milk is frequently used to add richness to curries.

Indian Meal Prep

Indian meals are known for their complex spice blends. Common spices include turmeric, cumin, coriander, and garam masala. Legumes like lentils and chickpeas are staples, often featured in dishes like dal and chana masala.

Filipino Meal Prep

Filipino dishes often combine sweet, sour, and salty elements. Key ingredients include vinegar, soy sauce, and garlic. Popular dishes for meal prep are adobo and sinigang, which are both flavorful and easy to store.

Japanese Meal Prep

Japanese cuisine focuses on simplicity and seasonal ingredients. Staples include miso paste, mirin, and dashi. Meals often feature rice, grilled fish, and pickled vegetables, emphasizing umami flavors.

Ready to take the next step? Connect with a Registered Health Dietitian at Berry Street to receive a personalized 7-day meal plan tailored to your taste preferences, dietary needs, and wellness goals.

Whether you're new to Asian meal prep or looking to refine your routine, or even looking for something more along the lines of Mexican meal prep, we're here to help you build a sustainable and enjoyable eating strategy.

Methods For Asian Meal Prep

Stir-Frying

Stir-frying is a quick cooking method that preserves the texture and nutrients of ingredients. Use a wok or large skillet over high heat, and cook proteins and vegetables in small batches for even cooking.

Steaming

Steaming is a gentle cooking method ideal for fish and vegetables. It helps retain nutrients and natural flavors. Using a bamboo steamer can also infuse dishes with subtle aromas.

One-Pot Meals

One-pot meals like Japanese hot pot or Korean bibimbap simplify cooking and cleanup. They allow for layering flavors and are excellent for batch cooking.

Grilling

Grilling imparts a smoky flavor to meats and vegetables. Marinate proteins beforehand to enhance taste and tenderness. This method is popular in dishes like Thai satay and Korean bulgogi.

Conclusion

Asian meal prep is a practical, flavorful, and rewarding way to eat well throughout the week. With a variety of cuisines to choose from, like Thai, Indian, Japanese, and Filipino, there’s always something new to try.

By focusing on nutrient-rich ingredients and simple cooking methods, you can create balanced meals that are easy to prep, store, and enjoy. From protein-packed bowls to vibrant plant-based dishes, the options are endless and adaptable to your personal goals.

If you're looking for extra support or want a custom plan that works for your lifestyle, connect with a Registered Dietitian covered by insurance through Berry Street to get started with a personalized 7-day meal plan.