This article may contain links from our affiliate partners. Please read how we make money!
Need a tasty Asian meal prep recipe that’s also healthy and budget-friendly? We’ve got a ton of delicious ideas for you!
These Asian meal prep ideas will help you save money on your meal plan and give you that well-needed nutrition.
If you’re new to meal prepping, make sure to look at our meal prep for beginners guide.
Meal Prep Frequently Asked Questions
What’s the best way to meal prep for a whole week?
Since most recipes don’t typically last for seven days, splitting your meal plan into fresh and freezer recipes is a great way. If you meal prep your week’s recipes on Sunday, you can meal prep fresh recipes for the first half week and use freezer-friendly recipes for the last half.
What are the Best Containers for Meal Prep?
It all depends on the type of recipe you are making. Tomato and heavily spiced sauces work best in glass containers, and simple dishes like rice and noodle stir-fries work in plastic meal prep containers.
How Long Does Food Normally Last in the Fridge?
The average recipe will last for around 3-4 days, refrigerator in an air-tight container. Higher-risk foods like seafood are best consumed in a maximum of 2 days.
45 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.
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!
This vegan chow mein is super quick and easy to make while being tasty and full of flavor. It’s one of our favorite go-to recipes because who doesn’t like a healthy version of a classic takeaway dish?
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.
If you are looking for a delicious one-pot kinda ‘meal, this is it: gently poached chicken with fragrant rice and traditional condiments, aka Hainanese Chicken. This family-style dish makes large quantities, making it perfect for meal preps. Any leftover chicken broth can be turned into another nutritious Asian meal, think dumpling broth, miso soup or a ramen bowl.
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!
This teriyaki stir fry is healthier than traditional stir-fries but is packed with flavor! It has crunchy vegetables, chewy tofu bites, and everything is coated in a savory teriyaki sauce. This recipe comes in just 30 minutes, which makes it the perfect weeknight dinner!
Enjoy fried rice without having to order takeout! This 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!
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
This 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.
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.
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!
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!
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!
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.
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.
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.
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.
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.
20. Korean Beef Bowl
This Korean beef bowl is made with ground beef cooked in a sweet and savory sauce, steamed rice, and colorful vegetables.
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!
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.
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.
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.
A lush vegetable noodle recipe that’s perfect for busy folks who want to eat healthily but don’t have time to cook. The noodles are 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.
Jackfruit Rendang is a slow-cooked, deliciously spicy, fragrant and filling Indonesian curry, perfect for meal prepping.
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.
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.
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.
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.
This easy 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.
Wholesome tofu tikka masala is a delicious curry inspired by the chicken tikka masala. This dish is vegan and super nutritious.
33. 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!
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.
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!
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.
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!
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!
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.
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.
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!
This ground turkey stir fry recipe is quick, easy, filled with plenty of veggies, and has a delicious sauce! Great over rice or noodles.
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.
Taiwanese minced pork sauce is a classic dish that’s savory, slightly sweet, and very 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.
Here is an authentic chicken salan recipe that captures the essence of South Asian Cooking. This is a simple, one-pot recipe made in the traditional north Indian style.
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.