Tired of the same old lunch routine? Craving delicious, healthy meals without spending hours in the kitchen? This weekly Japanese meal prep plan is your answer! We'll guide you through creating a variety of flavorful Japanese-inspired dishes, perfect for busy weeknights, all using the convenience of your microwave. From savory chicken teriyaki to vibrant vegetable stir-fries and comforting rice bowls, each recipe is designed for quick cooking and maximum taste. Imagine enjoying authentic Japanese flavors without sacrificing your precious time.
This plan emphasizes ease and efficiency, making healthy eating achievable even on the busiest schedules. No more takeout or resorting to unhealthy convenience foods! Ready to dive in and start prepping your delicious and nutritious meals? Let's get started with the step-by-step instructions.
Tools Needed
- fridge
- freezer
- microwave
- frying pan
- pot
- chopper
- masher
Ingredients
Step-by-Step Instructions
Step 1. Prepare Ingredients & Bases
- Check your fridge before shopping.
- Rehydrate dried fried elbow tofu with water. Boil in boiling water for 12 minutes, drain, and squeeze out water. Cut into pieces.
- Divide rice into 5 day portions, pack, cool, cover, and store in freezer.
Step 2. Microwave Main Dishes
- Cut komatsuna into pieces, microwave for 2 minutes, wash, squeeze water. Mix with noodles, sesame oil, and sugar; simmer for 2.5 minutes.
- Cut pumpkin into thin slices, microwave for 3 minutes, add oil and roast. Add sake and soy sauce, fry until liquid is gone.
- Dice pumpkin, microwave for 5 minutes, mash. Add potato starch and salt, mix, roll into balls. Make sauce with sake, soy sauce, mirin, and potato starch. Brown mochi in butter, add sauce and mix.
- Cut pork belly in half, wrap around enoki mushrooms, coat with potato starch. Make sauce with sugar, soy sauce, mirin, and soy sauce. Microwave for 7 minutes.
Step 3. Quick Microwave Sides & Sauces
- Put seasoning and vegetables in pot, add butter, cover loosely, leave for 3 minutes; drizzle with ponzu sauce, mix, sprinkle with pepper.
- Cut green onions diagonally, add sesame oil, chicken stock, garlic paste, salt, sesame seeds; mix, add green onions, simmer for 2 minutes.
- Thinly slice carrot, microwave for 3 minutes, drain water. Add sugar, soy sauce, potassium chloride, ground sesame; mix.
Step 4. Miso & Other Stovetop Dishes (Requires Additional Cooking)
- Mix miso with dashi stock and dried ingredients. Sterilize spoon before use.
- Combine fried tofu with noodles, sesame oil, and sugar; marinate for 2 minutes.
- Chop leeks and onions, fry in sesame oil. Add minced meat, garlic paste, chicken spicy miso, sugar, soy sauce; mix. Add water, bring to a boil, drain. Add potato starch, thicken.
- Wrap tofu in kitchen paper, refrigerate for 2 minutes. Finely chop onion and garlic. Combine tofu, vegetables, breadcrumbs, flour, and miso; mix. Knead, divide into parts, fry.
Read more: Authentic Japanese Beef Sukiyaki Recipe - Easy & Delicious Hot Pot
Tips
- Removing oil from fried tofu reduces calories and allows flavor to penetrate better.
- Drain water thoroughly from tofu to prevent sogginess in hamburger steak.
- Add more breadcrumbs to tofu mixture if too watery.
Nutrition
- N/A
FAQs
1. Can I really cook Japanese food in the microwave?
Absolutely! Many Japanese dishes, especially those using pre-cooked ingredients or quick-cooking methods, work wonderfully in a microwave. This plan focuses on such recipes.
2. How long does this meal prep take?
The total prep time for the entire week's meals will vary slightly depending on the recipes you choose, but it should generally take less than 2 hours, broken up across one or two prep sessions.
3. What kind of microwave do I need?
Any standard microwave will work. Just make sure to follow the cooking times and power levels specified in each recipe to ensure even cooking.
Enjoy your week of delicious and convenient Japanese-inspired meals! This meal prep plan proves that healthy eating doesn't have to be time-consuming or complicated. Now go forth and savor the flavors of Japan, effortlessly!