In the realm of culinary wellness, crafting healthy Asian meal prep is both an art and a science. Drawing upon my expertise in nutrition and Asian cuisine, this article aims to deliver practical, no-nonsense meal prep ideas. No frills, just a seasoned guide to empower your journey toward a health-conscious and flavorful lifestyle.
Contents
- Healthy Asian Meal Prep Ideas
- 44 Healthy Asian Meal Prep Ideas (less than $3 per serving)
- Best Asian Meal Prep Recipes for Day 1 to 3
- 1. Crockpot Chicken Teriyaki
- 2. 20-Minute Vegan Chow Mein
- 3. Curry Vegetable Stir Fry with Zucchini Noodles: Whole30 & Paleo
- 4. Easy Chinese Style Sauteed Shrimp
- 5. Indonesian Chicken Satay With Peanut Sauce
- 6. Quick Pork Belly Bites
- 7. House Special Fried Rice
- 8. Easy Sheet Pan Thai Chicken with Bok Choy
- 9. Slow Cooker Pork Asian Rice Bowl
- 10. Hibachi Chicken with Fried Rice
- 11. Honey Glazed Miso Salmon
- 12. Udon Noodle Stir Fry
- 13. Baked Salmon Teriyaki
- 14. Skewered Teriyaki Chicken
- 15. Cold Sesame Noodles with Hearts of Palm
- 16. Singapore Hot Pot
- 17. Kimchi Fried Rice
- 18. Asian Chicken Noodle Soup
- 19. Korean Beef Bowl
- 20. Sichuan Bang Bang Chicken
- 21. Thai Coconut Soup
- 22. Keto Ahi Poke Bowl
- Best Freezer-Friendly Asian Recipes for Day 4 to 7
- 23. Honey Hoisin Beef Bowls
- 24. Spicy Vegetable Noodles
- 25. Indonesian Jackfruit Rendang
- 26. Honey Sriracha Grilled Chicken Thighs
- 27. Bulgogi Korean Beef Bowls
- 28. Healthy Orange Chicken
- 29. Filipino Instant Pot Chicken Adobo
- 30. Sichuan Broccoli and Tofu
- 31. Tofu Tikka Masala
- 32. Vegan Chop Suey
- 33. Thai Red Shrimp Curry
- 34. Chinese Garlic Chicken
- 35. Coconut Milk Curry with Chicken
- 36. Asian Orange Cauliflower
- 37. Vegan Japchae (Korean Noodle Stir-Fry)
- 38. Malaysian Fish Curry
- 39. Keto Baked Asian Turkey Meatballs
- 40. Instant Pot Chicken Lo Mein
- 41. Ground Turkey Stir Fry
- 42. Tofu Fried Cauliflower Rice
- 43. Taiwanese Minced Pork
- 44. Authentic Chicken Salad
- Nutritional Summary
- Frequently Asked Questions
- Conclusion
Healthy Asian Meal Prep Ideas
44 Healthy Asian Meal Prep Ideas (less than $3 per serving)
Enjoy these healthy twists on classic dishes and lots of recipes packed with vegetables that are superb for a healthy meal plan.
Best Asian Meal Prep Recipes for Day 1 to 3
These Asian meal prep ideas are best served fresh and stored in the refrigerator.
1. Crockpot Chicken Teriyaki
Who knew you could make a delicious teriyaki glaze in a crockpot? This crockpot chicken teriyaki is a healthy twist that uses no refined sugars; serve it with a side of cauliflower rice for a tasty low-carb meal.
Crockpot meal prep recipes are a excellent way to cook down your prep time!
2. 20-Minute Vegan Chow Mein
This vegan chow mein is super quick and easy to make while being tasty and full of flavor. It’s one of my favorite go-to recipes because who doesn’t like a healthy version of a classic takeaway dish?
3. Curry Vegetable Stir Fry with Zucchini Noodles: Whole30 & Paleo
This tasty curry vegetable stir fry uses zucchini noodles, making it perfect for low-carb, Whole30, or Paleo diets. This vegetable stir fry uses a tasty curried coconut sauce that adds depth and aroma to the recipe.
4. Easy Chinese Style Sauteed Shrimp
This sauteed shrimp is perfect if you’re looking for a low fat + high protein asian meal prep recipe. They are great leftover and reheated. You can eat them with rice for a good post workout meal or with lettuce wraps for a light lunch! This is one of my favorites.
5. Indonesian Chicken Satay With Peanut Sauce
Chicken and two simple ingredients are all you need to make this tasty Indonesian Chicken Satay recipe—served alongside a simple and slightly spicy peanut sauce for dipping. A taste of Bali right in your own kitchen!
6. Quick Pork Belly Bites
Pork belly isn’t the healthiest option, but I absolutely love it for meal prepping! The higher fat content makes it excellent for reheating the next day. You can load these pork belly bites onto some brown rice or stuff them into lettuce wraps for a veggie-friendly option!
7. House Special Fried Rice
Enjoy fried rice without having to order takeout! This house-special fried rice is super simple to make and full of all the flavors you expect from your favorite restaurant. This dish is made extra nutritious with the addition of extra vegetables and pineapples. Make a large batch of this rice on Sunday evening and enjoy it as a main dish or side dish anytime during the week!
8. Easy Sheet Pan Thai Chicken with Bok Choy
Marinated in a rich and creamy peanut sauce, this easy and delicious oven-baked meal prep Thai chicken recipe with bok choy is full of delicious complex flavors, making this a year-round family favorite. This healthy Thai chicken and bok choy recipe are cooked on the same baking sheet, meaning fewer dishes equals and cleaning
9. Slow Cooker Pork Asian Rice Bowl
This slow-cooker pork Asian rice bowl is the perfect make-ahead dish because you cook the pork in a slow cooker. Plus a lot of the fixings to put in the rice bowl can also be made ahead. For example, you can quick-pickle the radishes, make the soft-boiled eggs, and sautee the bok choy up to 3 days in advance.
10. Hibachi Chicken with Fried Rice
This Japanese-style hibachi chicken is a flavourful and easy meal prep idea. Perfectly served pieces of chicken and sautéed vegetables served over top of fried rice, you will love this recipe.
11. Honey Glazed Miso Salmon
This honey miso glazed salmon is tender, flaky, light and bursting with flavor! With only four ingredients, this baked salmon recipe cooks in one pan and in about 15 minutes!
12. Udon Noodle Stir Fry
These stir-fried udon noodles are an easy and healthy meal that’s ready in just 20 minutes! Add any protein and vegetables to these noodles and stir fry with a savory sauce. It reheats well and is freezer-friendly!
13. Baked Salmon Teriyaki
This baked salmon teriyaki is marinated in a three ingredient teriyaki sauce and baked until perfectly tender and flakey. Serve with steamed rice and vegetables for a delicious, healthy meal. Freezer friendly and reheats well!
14. Skewered Teriyaki Chicken
These tasty marinated chicken teriyaki kebabs are grilled to perfection for the ultimate sweet, salty, and savory bite. You can serve them so many ways with some great sides or as part of a salad, rice bowl, or lettuce wrap as I share below with more fun ideas.
15. Cold Sesame Noodles with Hearts of Palm
Cold sesame noodles are a super easy and delicious recipe great for meal prep or a quick on the go salad. This version is made with hearts of palm noodles to bring down the calories and carbs compared to traditional recipes.
16. Singapore Hot Pot
Singapore hot pot is a healthy and delicious soup. Full of lots of veggies and the protein of your choice, this dish is ready in under 30 minutes.
17. Kimchi Fried Rice
Kimchi fried rice is a Korean rice dish that is mixed with kimchi, bean sprout and gochujang sauce. It is served with a sunny side-up egg to add some protein.
18. Asian Chicken Noodle Soup
Asian chicken noodle soup uses a spicy chicken broth that is paired with chicken, carrots, fresh cilantro and green onions, Sriracha, lime juice and fresh ginger. This soup packs a lot of flavor into one bowl of soup.
19. Korean Beef Bowl
This Korean beef bowl is made with ground beef cooked in a sweet and savory sauce, steamed rice, and colorful vegetables.
20. Sichuan Bang Bang Chicken
Sichuan Bang Bang chicken is the authentic version of the classic Chinese street food that’s nothing like the deep-fried or chain restaurant interpretation. You’ll find this one much healthier with simply poached chicken and cucumber in a spicy, nutty sauce for a light, flavorful meal!
21. Thai Coconut Soup
Thai Coconut Soup is an easy Thai soup recipe loaded with fresh vegetables in a rich, vegan coconut milk and curry broth. This coconut curry soup is an easy Asian recipe that’s ready in 30 via Instant Pot or stove.
22. Keto Ahi Poke Bowl
Learn how to make a homemade poke bowl healthier with cauliflower rice! This keto ahi tuna poke bowl recipe is full of flavor and ready in just 20 minutes.
Best Freezer-Friendly Asian Recipes for Day 4 to 7
These tasty Asian meal prep recipes can be served fresh but are also freezer-friendly.
23. Honey Hoisin Beef Bowls
This honey hoisin beef bowls are the perfect mix of sweet and savory! It’s made in less than 30 minutes, and all you need are a handful of pantry staples.
24. Spicy Vegetable Noodles
A lush vegetable noodle recipe that’s perfect for busy folks who want to eat healthily but don’t have time to cook. This spicy vegetable noodle recipe is dressed in a spicy concoction of soy sauce, chilli flakes, fresh garlic and ginger and a generous amount of black pepper. It’s a quick and easy dish that takes 20 minutes from start to finish.
25. Indonesian Jackfruit Rendang
Jackfruit Rendang is a slow-cooked, deliciously spicy, fragrant and filling Indonesian curry, perfect for meal prepping.
26. Honey Sriracha Grilled Chicken Thighs
These Honey Sriracha Grilled Chicken Thighs are the perfect balance between sweet and spicy and are super quick to make. Perfect for a quick weeknight meal or double the batch for a great freezer meal prep idea.
27. Bulgogi Korean Beef Bowls
Skip the take-out and make these Bulgogi Korean Beef Bowls at home instead. Made with traditional bulgogi flavours, this recipe turns budget-friendly ground beef into a flavourful meal prep in a few short steps.
28. Healthy Orange Chicken
Healthy orange chicken is a healthier way to enjoy your favorite Asian fast food flavors throughout the week. Just cook up a batch (or 2!) on the weekend and reheat this saucy and juicy stir-fry anytime throughout the week for a satisfying and tasty meal.
29. Filipino Instant Pot Chicken Adobo
This Instant Pot Chicken Adobo is a savory, tangy and slightly sweet Filipino Adobo recipe made with simple pantry ingredients in a fraction of the time, thanks to your pressure cooker or Instant Pot.
30. Sichuan Broccoli and Tofu
This easy Sichuan Broccoli and Tofu stir-fry features a delicious spicy, savory, and a little sweet Sichuan sauce that you can mix up ahead of time and store in your fridge for later!
Feel free to use any veggies or protein you already have, and serve over rice or ramen noodles. You can also freeze leftovers for up to two months.
31. Tofu Tikka Masala
Wholesome tofu tikka masala is a delicious curry inspired by the chicken tikka masala. This dish is vegan and super nutritious.
32. Vegan Chop Suey
This incredibly delicious and quick vegan chop suey is a saucy vegan chicken stir fry loaded with tons of veggies and flavor. Healthy but tastes better than takeout, this dish is perfect for meal prep and is freezer-friendly!
33. Thai Red Shrimp Curry
Thai red curry with shrimp is a classic red curry with satisfying seafood flavors. This is your curry if you love curries and Thai food.
34. Chinese Garlic Chicken
A homemade version of the popular Chinese takeout dish, this Chinese garlic chicken makes a great easy Asian meal prep! A total breeze to make!
35. Coconut Milk Curry with Chicken
This coconut milk chicken with curry is the perfect weeknight or make ahead meal. This recipe cooks up in about 30 minutes and can be served immediately or frozen to be reheated and eaten another day.
36. Asian Orange Cauliflower
Orange cauliflower is a vegetarian-friendly take on Panda Express’s popular Asian orange chicken recipe. Loaded with a sweet and spicy orange sauce, this lightened-up take out classic will have your family happily eating their vegetables!
37. Vegan Japchae (Korean Noodle Stir-Fry)
This quick and easy vegan japchae is incredibly satisfying, filling and hearty. It makes a great healthy side or main dish that pairs well with almost anything!
38. Malaysian Fish Curry
This Malaysian fish curry is a popular comfort food with hints of Indian and Thai spices accented with citrus flavors. Variations of this dish are found throughout Southeast Asia. Coconut milk cools the spiciness and creates a creamy and satisfying meal.
39. Keto Baked Asian Turkey Meatballs
Learn how to make healthy, keto Asian turkey meatballs that are full of flavor, with 10-minute prep! This baked ground turkey meatball recipe has simple ingredients and just 6 grams net carbs.
If you’re a turkey fan, have a look at some of these healthy ground turkey meal prep ideas.
40. Instant Pot Chicken Lo Mein
Instant pot chicken lo mein is a delicious and simple take on the classic takeout style lo mein. Make it with canned, fresh or frozen veggies, and save the leftovers for meal prepping!
41. Ground Turkey Stir Fry
This ground turkey stir fry recipe is quick, easy, filled with plenty of veggies, and has a delicious sauce! Great over rice or noodles.
42. Tofu Fried Cauliflower Rice
Tofu Fried Cauliflower Rice is a healthy and super flavorful weeknight dinner that comes together in 30 minutes or less. It’s made with frozen vegetables and extra firm tofu that’s marinaded and air fried or baked to crispy perfection.
43. Taiwanese Minced Pork
Taiwanese minced pork sauce is a classic dish that’s savory, slightly sweet, and fragrant; plus, there are endless options for using it. Make a batch during the weekend, freeze it, and simply heat it up whenever you are hungry.
44. Authentic Chicken Salad
Here is an authentic chicken salad recipe that captures the essence of South Asian Cooking. This is a simple, one-pot recipe made in the traditional north Indian style.
Nutritional Summary
| Recipe | Serving Size | Prep Time (mins) | Calories (kcal) | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|---|
| Crockpot Chicken Teriyaki | 6 | 5 | 302 | 13 | 29 | 15 |
| 20-Minute Vegan Chow Mein | 2 | 20 | 430 | 59 | 10 | 17 |
| Curry Vegetable Stir Fry | 4 | 10 | 351 | 31 | 12 | 24 |
| Easy Chinese Style Sauteed Shrimp | 3/4 | 15 | 161 | 5.5 | 26.5 | 2.8 |
| Indonesian Chicken Satay | 1 | 20 | 284 | 26 | 21 | 11 |
| Quick Pork Belly Bites | 4 | 12 | 637 | 11 | 13 | 60 |
| House Special Fried Rice | 1 | 20 | 281 | 35 | 8 | 13 |
| Easy Sheet Pan Thai Chicken | 6 | 10 | 1007 | 22 | 55 | 73 |
| Slow Cooker Pork Asian Rice Bowl | 4 | 20 | 432 | 33 | 32 | 14 |
| Hibachi Chicken with Fried Rice | 41 | 10 | 333 | 32 | 44 | 33 |
| Honey Glazed Miso Salmon | 6 | 20 | 75 | 15 | 2 | 1 |
| Udon Noodle Stir Fry | 2 | 5 | 344 | 12 | 22 | 23 |
| Baked Salmon Teriyaki | 2 | 8 | 369 | 83 | 9 | 1 |
| Skewered Teriyaki Chicken | 4 | 20 | 310 | 13.3 | 38.1 | 11.1 |
| Cold Sesame Noodles with Hearts of Palm | 4 | 15 | 321 | 15 | 9 | 24 |
| Singapore Hot Pot | 1 | 10 | 102 | 10 | 4 | 6 |
| Kimchi Fried Rice | 1 | 12 | 718 | 106 | 19 | 24 |
| Asian Chicken Noodle Soup | 4 | 15 | 221 | 254 | 12 | 23 |
| Korean Beef Bowl | 4 | 10 | 451 | 48 | 34 | 11 |
| Sichuan Bang Bang Chicken | 1 | 35 | 360 | 21 | 10 | 29 |
| Thai Coconut Soup | 12 | 10 | 125 | 8 | 3 | 10.3 |
| Keto Ahi Poke Bowl | 1 | 15 | 450 | 13.6 | 29.6 | 31 |
| Honey Hoisin Beef Bowls | 4 | 10 | 627 | 99 | 32 | 10 |
| Spicy Vegetable Noodles | 5 | 15 | 356 | 57 | 11 | 12 |
| Indonesian Jackfruit Rendang | 4 | 10 | 520 | 72 | 6 | 28 |
| Honey Sriracha Grilled Chicken Thighs | 4 | 25 | 559 | 18 | 77 | 18 |
| Bulgogi Korean Beef Bowls | 4 | 40 | 469 | 53 | 30 | 15 |
| Healthy Orange Chicken | 5 | 5 | 376 | 16 | 50 | 11 |
| Filipino Instant Pot Chicken Adobo | 4 | 5 | 410 | 15 | 24 | 28 |
| Sichuan Broccoli and Tofu | 1 | 15 | 212 | 27 | 8 | 12 |
| Tofu Tikka Masala | 3 | 3 | 312 | 9 | 9 | 19 |
| Vegan Chop Suey | 8 | 15 | 101 | 14 | 6 | 0.7 |
| Thai Red Shrimp Curry | 2 | 2 | 172 | 9 | 8 | 10 |
| Chinese Garlic Chicken | 2 | 10 | 348 | 12.6 | 46.8 | 9.5 |
I have a bunch of delicious easy Korean recipes and budget-friendly Indian meal prep ideas too!
Frequently Asked Questions
How Do I Start a Healthy Meal Prep?
To start a healthy meal prep, start by selecting a few recipes that appeal to you. Make a list of ingredients, plan your cooking schedule, and consider batch cooking for multiple meals. Invest in quality food storage containers to store your prepped meals properly and learn how to reheat them safely.
What Are Some Examples of Traditional Asian Dishes?
Some examples of traditional Asian dishes include; delicious sushi and sashimi originating in Japan or dim sum crafted by Chinese chefs. Similarly, Indian curry or Vietnamese pho has tons to offer up when it comes to flavors due to coupling fresh ingredients mixed with spices.
What Should I Avoid When Meal Prepping?
When meal prepping, avoid foods with a high water content and fragile textures as they are more prone to spoiling quicker than others. Opt for ingredients that hold their texture and flavor through reheating and cooking cycles instead! Additionally. Dishes with mayo-based components or creamy dressings should be given a miss since these spoil fast even in refrigerated conditions.
Conclusion
With a focus on diverse recipes, including Crockpot Chicken Teriyaki, Vegan Chow Mein, and Indonesian Chicken Satay, these recipes make sure that you have fresh options for Days 1 to 3 and freezer-friendly alternatives for Days 4 to 7. I hope you’ve enjoyed this comprehensive resource for those seeking flavorful, health-conscious Asian cuisine in their meal prep routine.
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.
