Author: teller

Asian BBQ meal prep is perfect for the summer. It may not cool you down but it’ll make you forget about the heat. The bold, deep flavors are unique from American bbq and just as delicious. In some ways it can be easier and quicker but Asian BBQ has its own lessons to learn. This BBQ can also include grilled vegetables for a more nutritious meal. Explore a new addition to your meal routine with our tips and recipes.

This is only scratching the surface of Asian BBQ meal prep insights and options. There is a long history and tons of recipes so let this be an introduction, a taste of what is Asian BBQ.

What Is Asian BBQ?

Asian BBQ meal prep is unique to a region and the exact approach, sauces, spices, and flavors vary wildly. Korean, Japanese, Chinese, Thai, and Vietnamese cuisines all have their own take on BBQ. While American BBQ is slow-smoked, often with dry rubs but marinades are very popular as well. Asian BBQ focuses on marinades, quick grilling, and soy sauce, garlic, sesame oil, and chili paste to deliver big flavors.

Balance Heat & Sweetness: Asian BBQ thrives on balance—don’t go too spicy or too sweet.

How Asian BBQ Differs from American BBQ

From cooking method to sauces and flavors, American BBQ and Asian BBQ are delicious in their own ways.

Feature	Asian BBQ	American BBQ
Cooking Method	Quick grilling, stir-frying	Slow smoking, indirect heat
Flavor Profile	Umami, sweet, spicy, savory	Smoky, tangy, sweet
Sauces	Soy-based, fermented, spicy	Tomato or vinegar-based
Meats	Thin cuts, often marinated raw	Ribs, brisket, pulled pork
Side Dishes	Rice, pickles, herbs	Coleslaw, baked beans, cornbread

Asian BBQ Meal Prep

1. Choose Your Proteins

Pick grill-friendly proteins that marinate well:

• Chicken thighs or breasts: chicken thighs can be a great option for grilling as the additional fat adds flavor and moisture. They’re also typically more affordable.
  
• Pork belly or pork shoulder: pork shoulder can be a great affordable option. A little tougher but sliced thin can be easier to work with.
  
• Beef short ribs (e.g., Korean galbi): beef short ribs are versatile and delicious.
  
• Shrimp or firm tofu for lighter options: BBQ shrimp is always delicious but firm tofu is a fantastic Asian BBQ recipe unique compared to American options.
  

2. Marinate for Tenderness & Flavor

Marinating can help tenderize and flavor your protein. The longer you can marinate for the more tender and deep the flavor will penetrate. The tougher the protein the longer you should marinate, aim for between 4 hours and overnight. 

3. Add Sides

Pair your proteins with:

• Jasmine or sticky rice: get a rice cooker to make your life much easier.
  
• Stir-fried or grilled vegetables (bok choy, bell peppers, mushrooms): all of these veggies are a great choice but our personal favorite is bok choy.
  
• Pickled veggies (kimchi, daikon, carrots): kimchi pairs well with BBQ, adding flavor that cuts through the umami.
  

4. Sauce & Store Separately

Store dipping sauces or glazes separately to avoid soggy meals. Add them fresh before eating.

Asian BBQ Marinade and Sauces

Chinese

Char Siu Marinade (Chinese BBQ Pork)

• Flavor: Sweet, savory, slightly sticky
• Best for: Pork shoulder, pork belly, or ribs

Soy-Garlic Marinade (Northern-style)

• Flavor: Savory, garlicky, mildly sweet
• Best for: Chicken thighs, pork chops, or tofu

Korean

Bulgogi Marinade

• Flavor: Sweet, savory, garlicky, and slightly fruity
• Best for: Ribeye, sirloin, or brisket (thinly sliced beef)

Dak Galbi Marinade

• Flavor: Spicy, smoky, rich, slightly sweet
• Best for: Boneless chicken thighs or breasts

Thai

Gai Yang Marinade

• Flavor: Savory, aromatic, slightly sweet, with lemongrass and garlic
• Best for: Chicken thighs, drumsticks, or whole spatchcocked chicken

Moo Ping Marinade

• Flavor: Sweet, smoky, and slightly garlicky
• Best for: Pork shoulder or collar, thinly sliced

Vietnamese

Thịt Nướng Marinade (Grilled Lemongrass Pork)

• Flavor: Sweet, savory, aromatic (lemongrass-forward)
• Best for: Pork shoulder, pork chops, or pork belly (sliced)

Bò Nướng Sả Marinade (Grilled Lemongrass Beef)

• Flavor: Bold, savory, lightly sweet with lemongrass heat
• Best for: Flank steak, sirloin, or beef skewers

Essential Asian BBQ Ingredients

• Soy sauce
• Sesame oil
• Rice vinegar
• Hoisin sauce
• Gochujang (Korean chili paste)
• Oyster sauce
• Fish sauce

Aromatics & Spices

• Garlic
• Ginger
• Scallions
• Chili flakes or fresh chilies
• Brown sugar or honey (for sweetness)
• Lemongrass (Vietnamese/Thai BBQ)

Key Sauces for Asian BBQ

1. Gochujang Glaze
   
   • Gochujang, honey, rice vinegar, garlic
     
2. Thai Sweet Chili Sauce
   
   • Sweet, tangy, mildly spicy
     
3. Japanese Teriyaki Sauce
   
   • Soy sauce, mirin, sugar, sake
     
4. Vietnamese Nuoc Cham
   
   • Fish sauce, lime juice, sugar, chili, garlic

Asian BBQ Meal Prep Recipes

If you have a sweet tooth then you know how difficult it is to stay on a diet, lose weight, or improve overall health with the beckoning call of sugar ever present. Sweet snacks and healthier desserts can lower your sugar consumption and improve your health. 

Sugar, for most people, isn’t bad for you unless you over consume. Which these days can be really easy to do with all of the sugary soft drinks, cakes, cookies, and candy. Sugar can cause diabetes, inflammation to be worse, weight gain, and heart disease. 

Sweets Portion Control

Breaking sweets into snack size portions can make a huge difference in managing your indulgences. You don’t have to completely quit sugar. Just portion it out more thoughtfully. Sweet snacks tend to be high in calories so be prepared to do some math if you’re counting calories. 

Look at labels, use a food scale, whatever you need to portion out about 100-150 calories for a sweet snack. The hard part may also be limiting yourself to only one or two snacks a day. It might be easier to portion out day by day or week by week knowing you only have a limited amount for that time period.

Healthier Dessert Ideas

Sweet treats don’t have to be all about the sugar either. Healthier desserts can still provide some satiation for your sweet tooth while better fitting into your meal plan. Another way to look at it, is that lower calorie sweets means you can eat more of them. So what they don’t make up for in pure satisfaction, they can make up for in volume.

Here are some healthier dessert and sweet snack options:

• Fruit-forward treats: fresh fruit skewers, chocolate-dipped berries, or baked apples with cinnamon. Fruits are high in natural sugars, which is why they’re commonly paired with desserts in the first place but they can be a great alternative to artificial candies and heavy cakes. 
• Frozen delights: homemade fruit popsicles, frozen yogurt bark with nuts and fruit, or frozen banana “ice cream.” Perfect the summer and a nice change of pace from just eating fresh fruit or a bowl of yogurt.
• Protein-based sweets: Greek yogurt parfaits with berries and granola, peanut butter protein balls, or chia seed pudding. These are definitely great for protein focused diets but can get old quickly. Try mixing it up regularly with different fruits and nutes.
• Better-for-you baked goods: oatmeal raisin cookies made with mashed banana, whole-wheat muffins, or almond flour brownies. No-sugar baking is a thing and you learn more about it in our recent article here.

Smart Swaps for Sweet Snacks and Healthier Desserts

Swap to a healthier, slightly less sweet, option for some of your favorite foods and dramatically cut down the sugar.

• Swap butter with mashed banana, avocado, or unsweetened applesauce in baked goods. We use avocado oil often as a substitute and although it doesn’t impart that same buttery flavor, it does the job for cooking.
• Use dark chocolate (70% cacao or higher) for more antioxidants. Although a little more bitter, you still get the chocolate flavor without all of the added sugar.
• Replace refined sugar with honey, maple syrup, or dates. Natural sweeteners can make a huge difference in how you approach sweetness. Look for all natural versions without added sugar.

Spring is in full bloom and summertime is coming up. It’s time to grill, picnic, and enjoy a new set of recipes perfect for the sun and heat. With a change in seasons it is a perfect time to revisit your eating habits with summer 2025 meal prep. Explore new recipes, new ingredients, new trends, while saving money and eating more nutritiously.

Meal Prep Trends (Summer 2025)

• Plant-focused meals: It’s been a trend for decades but summer is one of the best seasons to incorporate more plant foods. There are great fresh veggies and delicious fruits that can help you cool down in the heat. Cucumbers, watermelon, celery, or zucchini contain a lot of moisture which is important during summer.
• Mediterranean cuisine: Mediterranean foods are known for their fresh flavors, healthy fats, and herbs. It’s a fantastic cuisine with a wide range of foods that are perfect for many types of diets. From vegetarian and low fat to high fat and protein diets, this cuisine fits in perfectly for the spring and summer. 
• No-cook meals: Everyone’s busy and despite the longer days it’s still hard to find time to cook everyday. No-cook meals may still require some prep time but they’re still usually faster, plus you won’t contribute to the heat in your house with a blazing oven. Many people prefer to eat cold and room temperature foods to beat the heat so incorporate more raw veggies and fruits into your meal routine and enjoy the season.
• AI tools: Everyone’s using chatGPT for everything these days. It’s not always the best method for finding recipes. You’re more often better off using a recipe from a source you trust and matches your flavor preferences, like Prep Yo Self. However, AI can be a fun way to put a twist on popular recipes or discover substitutions. Just take it with a grain of salt and think through what it spits out as it isn’t always good.

How to Save Money on Summer 2025 Meal Prep

Healthy eating can actually save you money if you know how. Here’s how to keep costs down:

Shop seasonal produce: Buy fruits and vegetables that are in season (like tomatoes, cucumbers, zucchini, berries, peaches). They’re usually priced better and are fresher.

Buy in bulk (wisely): Stock up on pantry staples like oats, quinoa, brown rice, lentils, and nuts when they’re on sale. You can build out and maintain a well stocked pantry for a low price. These are great additions to make a meal go further.

Limit expensive proteins: Incorporate affordable plant-based proteins or use smaller portions of pricier items like salmon or steak, supplemented with beans or grains. A big steak or a filet of fish is more exciting, however you can find recipes that pair these expensive proteins with affordable sides or you can find cheaper cuts. Pick chicken thighs over breasts (they taste better anyways), or go with a whole chicken and break it down yourself, beef chuck, or pork shoulder. A lot of more affordable cuts of meat are tougher so be prepared to cook longer on lower. 

Change grocery stores: Many savvy shoppers are branching out and shopping at multiple grocery stores to find the best deals. Some stores get overstocked on some items and offer a better price or simply carry products your usual store may not. It’s time to take advantage of that and save money.

Essential Ingredients for Healthy Summer 2025 Meal Prep

Add these ingredients to your grocery list and start cooking with some summer flavor.

• Leafy greens: Spinach, kale, arugula, romaine — perfect for salads, wraps, or adding to grain bowls.
• Seasonal veggies: Bell peppers, cucumbers, cherry tomatoes, zucchini, and corn.
• Fresh fruits: Berries, melons, peaches, and nectarines for snacks, breakfast bowls, or salads.
• Lean proteins: Grilled chicken, tofu, chickpeas, hard-boiled eggs, or canned tuna.
• Whole grains: Quinoa, brown rice, farro, and whole-grain pasta — cook ahead and chill for salads or bowls.
• Healthy fats: Avocado, nuts, seeds, and olive oil add flavor and satiety.
• Herbs and flavor boosters: Fresh basil, cilantro, mint, lemon, lime, garlic, and spices help keep meals interesting.

Start Meal Prepping

It’s never too late to start meal prepping and with these summer 2025 meal prep ideas you can start off right. Enjoy beautifully delicious meals bursting with flavor that are deceptively easy to cook.

Check Out Our Recipes

Cutting out sugar can be one of the toughest things anyone does, especially when it comes to baked goods. Learning how to no-sugar bake can help bridge the gap that is left from a lack of sweetness. 

Health Benefits of No Sugar Baking

The most common reason people opt for no-sugar baking is for the health and weight loss benefits. Baked goods tend to be high in calories, fats, and sugars and all of that is typically off the menu on a diet. There are also other health reasons to modify your baking approach though. Chronic diseases like diabetes, heart disease, and just your own body’s ability to process the sugar can leave you feeling bad after consuming too much at once. Cutting candy out can be easy enough for many but baked goods being off of the menu, sometimes for life, can be a tough one to resist. 

Enjoy no-sugar baked goods which can help you avoid all of the issues usually associated with too much sugar. You can reduce inflammation, improve energy levels, and help with protecting your teeth.

How to No-Sugar Bake

1. Use Naturally Sweet Ingredients

This is the easiest way to get started. Many classic baking recipes rely more on fruits to bring the sweetness as sugar wasn’t always as affordable or accessible. Use bananas, apples, figs, and raisins to bring the sweetness and moisture. You can also benefit from the added fiber, vitamins, and fresh flavor. Carrot cake is also a classic choice for this.

2. Rely on Spices and Extracts

Spice and extracts are typical in baking and as you remove sugar from the recipe you may find these flavors more pronounced. Cinnamon, nutmeg, vanilla and almond extract all add flavor masking the lack of sugar.

3. Choose Sugar-Free Recipes

Recipe selection is important. Baking is more chemistry than anything in the kitchen and balancing ingredients is tough to do on the fly. You may find yourself scrapping entire baked goods. You can’t taste as you go and you won’t know how it turns out until it’s all said and done. Start with a recipe designed for no-sugar baking and you’ll find more success early on.

4. Sweeten Mindfully (If Needed)

These days there are a lot of non-sugar sweeteners like stevia which can be used in place of sugar. The taste is different though so test and go easy as the artificial taste tends to be off putting for most.

5. Focus on Texture

Baking isn’t all about flavor. Texture is important in all cooking but especially in baking. The crisp crust of bread or gooey bite of a brownie adds to the experience. In lieu of sweetness, aim for nailing the texture.

Potential Issues in No-Sugar Baking

Knowing the potential issues of no-sugar baking can help you avoid or diagnose issues with recipes. These are some of the common issues with taking out one of the most important ingredients in baking.

1. Lack of Sweetness

Use fruit or natural sweeteners to replace sugar. Try different ingredients and recipes to find the right balance for you.

2. Dry or Crumbly Texture

Texture is important and as we mentioned, baking is chemistry. One change in a recipe can throw off the cook times, the texture, the flavor, and it’s not always obvious what happened. Sugar helps retain moisture so without it you may find your cookies quite dry and hard. 

Use fruit, yogurt, or purees to add moisture and/or lower bake times.

3. Lack of Browning

The caramelization of sugar brings a new depth of flavor to baked goods and it can be tough to get that golden crust you’re looking for without sugar. Use date paste for a natural sugar that still caramelizes. You can also try a milk or egg wash to add color as a replacement.

4. Gummy or Dense Texture

Sugar contributes to the leavening and structure of some baked goods. Removing sugar from a recipe can result in a gummy or heavy final result. It’s not necessarily the end of the world but dense baked goods are not the most popular.

Consider baking powder/soda and whisking eggs well can help soften the structure. Also sifting dry ingredients is tedious but can help with a lighter crumb.

5. Less Shelf Life

Sugar helps preserve baked goods by retaining moisture and reducing microbial growth. No-sugar baking simply spoils faster.

Eat them faster, or you can store them in airtight containers or store them in the fridge or freezer sooner than you normally would.

Bake Without Sugar

Rediscover old recipes and natural flavors with no-sugar baking. It sounds depressing when you first start considering it. You’re removing sweetness, one of the best parts of baked goods. It doesn’t have to be that way though. Baking without sugar can actually really open you up to amazing classic recipes, fresh fruit flavors, and baked goods you would never have tried. Step out of your comfort zone a little and try a few safe no-sugar bake recipes.

The weather is warming up and it’s time to go shopping for those summer cooking essentials. Prepare for salads, fresh juice, and grilling! These are some of our favorite summer cooking supplies to help you expand your meal routine. There are plenty of starter kits that you can get but sometimes you just want to pick up one or two things for the kitchen. A spring refresh rather than a full-blown shopping trip. 

Now is a perfect time to start incorporating plant-based proteins in meal prep. There are a few reasons to adjust your eating habits and eating a little less meat and upping your protein can be a very healthy change. It also tends to be more affordable, especially when you buy in bulk. Consider a vegetarian meal or even just swap out the meat in your favorite recipes for some of these high-protein, plant alternatives.

Plant-Based Protein in Meal Prep

There’s a wide variety of plant-based proteins available, offering flexibility in flavor, texture, and nutritional profile. Not only that but you can also find them in various forms from fresh, dried, or pre-flavored, whole or mashed. There is a lot to test but we recommend starting here:

1. Legumes – Lentils, chickpeas, black beans, and kidney beans are high in protein, fiber, and essential minerals.
   
2. Tofu & Tempeh – Made from soybeans, tofu is soft and versatile, while tempeh has a nutty flavor and firmer texture with higher protein content.
   
3. Seitan – Also known as wheat meat, seitan is high in protein and has a chewy texture that mimics meat well.
   
4. Quinoa & Whole Grains – Quinoa, farro, and barley provide moderate protein and are great as bases for bowls and salads.
   
5. Edamame – Young soybeans are a protein-rich snack or side dish with minimal prep.
   
6. Nuts & Seeds – Almonds, peanuts, chia seeds, hemp seeds, and sunflower seeds are good protein sources with healthy fats.

How to Prepare Plant-Based Proteins

Meal prepping with plant-based proteins can be quick and efficient with the right strategy:

• Batch Cook Legumes: Cook large quantities of lentils or beans in a pressure cooker or slow cooker. Store in portioned containers for easy use in salads, wraps, or soups.
  
• Marinate and Bake Tofu/Tempeh: Press tofu to remove moisture, then marinate and bake or air-fry until crispy. Tempeh can be steamed first to reduce bitterness, then seasoned and cooked. Remember tofu/tempeh absorbs the flavor of what it’s marinated in or cooked in so season appropriately and consider experimenting.
  
• Cook Grains in Bulk: Prepare quinoa, rice, or farro at the start of the week and refrigerate for easy mixing into bowls, stir-fries, or breakfast dishes. We use a little rice cooker now and it’s very nice to set it and forget it until it’s ready.
  
• Prep Snack Packs: Portion out nuts, roasted chickpeas, or edamame into snack-sized containers for grab-and-go protein boosts.

Cost-Effectiveness of Plant-Based Protein

Plant-based proteins can be significantly more affordable than animal proteins, especially when purchased in bulk:

• Dry lentils and beans are incredibly cheap per serving and expand when cooked. Dried beans can take a while to rehydrate and cook through but it’s one of the most affordable foods that takes up very little space and packs a lot of calories. A bag of beans can last you a long time.
  
• Tofu and tempeh, while slightly more processed, remain less expensive per gram of protein than chicken or beef. Tofu also has a similar shelf life to protein so treat it similarly.
  
• Grains and seeds have long shelf lives and are budget-friendly when purchased in large quantities. These are just great to have on hand. 

Comparative Nutrition: Plant vs. Animal Protein

Let’s break it down:

Nutrient	Plant-Based Protein	Animal-Based Protein
Protein Quality	Most plant proteins are incomplete (except soy, quinoa)	Complete proteins (all 9 amino acids)
Fiber	High (aids digestion, satiety)	Zero fiber
Fat Content	Low in saturated fats, rich in healthy fats	Higher in saturated fats
Micronutrients	Rich in antioxidants, phytonutrients, folate	High in B12, iron (more bioavailable)
Cholesterol	None	Often high
Environmental Impact	Lower carbon footprint, more sustainable	Higher emissions, land and water use

You may need to mix and match your plant-based protein meal prep for the full nutritional value. Rice and beans together are a great combination in terms of flavor and complementary nutrients. A diet with a variety of plants is ideal for balancing your body and keeping your gut healthy.

Try this recipe to get started

Kid-friendly freezer meals are the best way to save money, eat better, and make your life so much easier. Store bought frozen meals are filled with salt or sugar and cost an arm and a leg. Making your own child approved frozen meals though is super easy and much more affordable. Here are some of our favorites.

Picky eating is one of the most common issues that parents deal with. Many kids latch onto a few foods and don’t deviate and with the right recipes you can turn those into freezer meals or even better, something similar that expands their favorite foods. Uncrustables are the most famous example. Frozen peanut butter and jelly sandwich pockets that are easy to warm back up and enjoy. Kid approved and easy. Now you can try it with different foods for a bit more variety that anyone in the family can enjoy.

Lower Food Waste

Kid-friendly freezer meals can be portioned out consistently to what your kids will actually eat. This cuts down on all of that uneaten food waste, saving you money. You can also cut down on food that goes bad sitting in the pantry or fridge. Freezing can increase the length of time that food is good for, for months. Grocery bills are high and anything that you can do to help food stretch further is fantastic.

Breakfast Freezer Meals

Mini Pancake Bites

These are a great option for a quick breakfast.It’s easy and breakfast foods are becoming expensive so saving money first thing in the morning means you can splurge on lunch or dinner.

• Pour pancake batter into a mini muffin pan, add blueberries, bananas, or chocolate chips, and bake.
• Freeze in batches, then microwave for 30–60 seconds.

French Toast Sticks

French toast is a popular breakfast food. They’re delicious and affordable to make. Syrup, bread, eggs, and maybe a bit of powdered sugar and you’re done. Now turn them into kid-friendly freezer meals that are easy to portion and reheat.

• Slice French toast into strips, bake or pan-fry, and freeze on a baking sheet before storing in a bag.
• Toast or microwave to reheat.

Lunch or Snack Options

Mac and Cheese Muffins

Almost every kid loves mac n cheese, and although it may not be the most nutritious snack if you make it at home you can control portions and additives. 

• Make mac and cheese, scoop into muffin tins, sprinkle with cheese, and bake until set.
• Freeze and reheat individual portions.

Mini Quesadillas

Quick little microwave quesadillas was always a go-to in our household but those were simple cheese and tortilla meals. Add a bit of chicken and beans and make it all ahead of time for a more nutritious kid-friendly freezer meal that can be reheated later. This is a perfect after school food that your kid can reheat themselves.

• Fill small tortillas with cheese and shredded chicken or beans, fold in half, cook in a skillet, then freeze.
• Reheat on the stove or in the microwave.

Dinner Freezer Meals

Hidden Veggie Pasta Sauce

Getting kids to eat their vegetables is a struggle as old as time and tried and true method is to hide them in foods they like. Most kids enjoy pasta so this is your opportunity to hide a bit of veggies in their pasta sauce in a quick little frozen pasta snack.

• Blend in carrots, zucchini, or spinach with tomato sauce. Freeze in portions.
• Toss with pasta, top with cheese—easy and veggie-packed.

Mini Meatloaves

Meatloaf made at home can be very nutritious, packed with lean protein. Portion meatloaf into small portions with a muffin tray for quick reheating and you have a super simple dinner option or back up option for busy or tough nights.

• Bake in muffin tins with ground beef or turkey, oats or breadcrumbs, and ketchup glaze.
• Freeze and reheat in the microwave or oven.

Include Your Kids

Making kid-friendly freezer meals can be fun and a great way to introduce kids to cooking. They can pick the recipes, most of them are very simple with few ingredients and you can control the portions when they’re eaten. Since they’re frozen they’ll last longer and your kids can probably handle the reheating when they’re hungry. This can help them learn to be more self-sufficient and not rely on pre packaged meals that are unhealthy and foster bad habits.

Tips For Freezing Foods

Pay attention to what ingredients are going into your kid-friendly freezer meals. Different foods have different amounts of time that they’re good in the freezer for. Although you should likely stick to smaller batches that will be eaten within a week or two just to avoid overcrowding your freezer, a change in kids’ eating preferences, and to keep them engaged.

Label your meals with the name, ingredients or at least the date of cooking. This can help you prioritize your freezer meals and keep you organized. 

Eating anti-inflammatory foods can improve chronic inflammation which can be caused by a lot of different health issues. Chronic inflammation can have a wide range of impacts on how you feel and how your body heals. Acute inflammation is a natural immune response to help the body fight infection and heal but chronic inflammation can cause tissue or organ damage. Diet plays a bigger role in managing inflammation than you may realize.

Eating healthy overall can help you feel better but if you suffer from chronic inflammation, it may be better to adjust your diet to include some foods that help reduce inflammation.

Foods for Anti-Inflammation

1. Dark Chocolate

Dark chocolate, cocoa 70% or greater, provides antioxidants that reduce inflammation. This is a great dessert and snack option. Especially if you’re feeling low about how your body feels. A little chocolate can help you feel better in body and mind.

2. Berries

Strawberries, blueberries, raspberries, and blackberries contain antioxidants called anthocyanins, which help reduce inflammation and oxidative stress. Again, a great choice for dessert or a snack, berries are a simple and delicious anti-inflammatory food. If you’re watching your sugars be a little careful as berries can be high in sugars. Strawberries are a good choice if you’re watching sugar content.

3. Leafy Greens

Spinach, kale, and Swiss chard are high in vitamins, minerals, and antioxidants that support immune function and reduce inflammation. Including salads in your meal routine can be a healthy choice and a great way to get your leafy greens. You can also cook with them but raw greens tend to be a better source of nutrients.

4. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, fiber, and antioxidants that help lower inflammation. Consider a snack of mixed nuts and seeds alongside some fruit.

5. Olive Oil

Extra virgin olive oil contains healthy monounsaturated fats and polyphenols that reduce inflammation and protect against chronic diseases. Olive oil can be a great salad dressing, can be used to roast veggies, or you can consume it in dips like hummus.

6. Turmeric

Curcumin, the active compound in turmeric, has potent anti-inflammatory effects and is often paired with black pepper to enhance absorption. Often used in Thai and other Asian dishes, Turmeric can also be consumed in tea and smoothies.

7. Green Tea

Rich in polyphenols and catechins, green tea helps reduce inflammation and supports overall health. Try skipping a cup of coffee or energy drink and replace it with some green tea. 

8. Garlic and Ginger

Both have strong anti-inflammatory and immune-boosting properties that benefit overall health. Both are strong flavors and are common in a lot of cuisines. Don’t be afraid to ramp up the amounts and go bold with the flavors.

9. Fatty Fish

Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties. Omega-3 can also be consumed in supplement form. We tend to lean more toward natural methods but supplements can be good if you don’t like fish or don’t have the time to cook it as often.

Cooking Methods to Reduce Inflammation

Cooking at home tends to be healthier but there are ways to adjust your cooking methods to improve anti-inflammatory benefits.

Use Healthy Cooking Oils

Use olive oil or avocado oil instead of refined vegetable oils, which contain unhealthy fats that promote inflammation. Olive oil and avocado have a lower smoking temperature so be careful when cooking and go for a longer cooking time at a lower temp and avoid recipes that require frying.

Try Steaming or Boiling

Cooking vegetables lightly through steaming or boiling helps retain their anti-inflammatory compounds, compared to deep-frying or grilling at high temperatures. This can be a great option if you don’t love raw vegetables or are looking for a lower fat method of cooking.

Slow Cooking or Baking

Using lower temperatures to cook meat and vegetables reduces the formation of harmful compounds that contribute to inflammation. Baked chicken or salmon can be a staple in your meal routine as they are very versatile with flavors.

Limit Processed and Fried Foods

Avoid processed meats and fried foods that contain trans fats and advanced glycation end products (AGEs), which promote inflammation. Fast food may be making your symptoms worse than you realize. 

Anti-Inflammatory Recipes

Turmeric Ginger Tea

Ingredients:

• 1 cup hot water
• 1 tsp turmeric powder
• 1/2 tsp grated ginger
• 1 tsp honey
• 1/2 tsp black pepper
• Lemon juice (optional)

Anti-Inflammatory Smoothie

Ingredients:

• 1/2 cup blueberries
• 1/2 banana
• 1 tbsp chia seeds
• 1 tsp turmeric
• 1 cup almond milk
• 1/2 tsp cinnamon

Making a few small adjustments to your recipes and cooking routine by including anti-inflammation foods can make a huge difference in how you feel. Losing weight can be an aid as well but we all know it’s hard to get motivated when you feel bad all day every day. Start with teas and smoothies, and make small adjustments to your favorite meals, anything can help. Once you’re feeling better you’ll be amazed how much more motivated you’ll feel.

Renowned for its bold flavors, spices, and diverse ingredients, Asian sauces lend a lot to the cuisines. If you buy the right sauce or make your own at home, you can make an ordinary recipe amazing. These essential Asian sauce recipes will elevate your meal prep and excite your routine.

Our aim is to make it as easy and affordable as possible. Most people don’t usually have all of the ingredients at home for these sauces or much experience in making them. So most don’t bother, however it can be eye-opening to even try a basic sauce. 

For some people though, store bought is good enough and there are a lot to choose from. So how do you know which are the right ones to buy? We’ve tried a number of them over the years and everyone will have their own personal favorites so this is not the be all, end all of sauces choices. This is more of a place to start. This post contains affiliate links.

The Essential Asian Sauces

1. Soy Sauce

Soy sauce is potentially the most common of Asian sauces, delivering a salty, umami flavor, and sometimes with a bit of sweetness. Commonly used for marinades, stir-fries, as a side sauce, and for deepening the flavor of broth. This is a great sauce to have on hand with Kikkoman being the most common.

The brands that we like:

• Kikkoman Low Sodium (Japanese) – Well-balanced and widely available.
• Lee Kum Kee (Chinese) – Richer and slightly sweeter.
• Pearl River Bridge (Chinese) – Authentic and strong umami flavor.

2. Oyster Sauce

Oyster sauce is extremely common Asian sauce offering a slightly sweet and briny flavor. As thick as it is, it’s great for glazes and marinades as well as adding depth to beef and broccoli dishes.

The brands that we like:

• Lee Kum Kee Premium Oyster Sauce – A go-to brand with deep umami taste.
• Maekrua Oyster Sauce – A Thai favorite, great for stir-fries.

3. Fish Sauce

Fish sauce by it’s name may not be the most appetizing to some but the flavors it brings to dishes is extremely important even if it seems subtle at first. The pungent, salty, and very strong umami flavors add a ton of depth to many Southeast Asian recipes. Mostly used in Thai curries, Vietnamese pho, and as a dipping sauce. This is one of those sauces that if you love, nothing will replace it, for others, consider cutting it with lime juice or a sweet sauce.

The brands that we like:

• Red Boat 40°N Fish Sauce – Premium, no additives, pure anchovy-based.
• Three Crabs Brand Fish Sauce – Balanced and slightly sweeter.

4. Hoisin Sauce

Hoisin sauce is one of our favorites among the Asian sauces. The sweet and tangy flavor with notes of garlic is so good on just about anything. Often used as a marinade or as a dipping sauce you can treat Hoisin sauce similar to BBQ sauce. You’ll likely find yourself addicted to this sauce immediately.

The brands that we like:

• Lee Kum Kee Hoisin Sauce – Sweet, rich, and versatile.
• Koon Chun Hoisin Sauce – Traditional and less processed.

5. Chili Sauces

Chili sauce is a great addition to your meal routine. The spicy, tangy sometimes sweet, Asian sauce is key to many recipes. This sauce alone can turn a boring meal into something you can’t stop eating. Commonly used in stir-fries, noodle dishes, as a marinade or as a dip. Look for the popular Sriracha or try Sambal Oelek and Lao Gan Ma for a different heat level. If you make them at home you can adjust to your preference but in most cases, store bought options are pretty good.

The brands that we like:

• Huy Fong Sriracha – Popular, mild heat with a hint of sweetness.
• Sambal Oelek (Huy Fong) – Pure chili taste without added sugar.
• Lao Gan Ma Spicy Chili Crisp – A crunchy, umami-packed chili oil.

6. Sesame Oil

Sesame oil is one of the other most common Asian sauces. Sesame oil can be used by itself or to add a bit of flavor to some of these other sauces. The nutty and aromatic flavors are delicious and a great foundation for many Asian recipes. 

The brands that we like:

• Kadoya Pure Sesame Oil – Authentic, rich, and aromatic.
• Spectrum Organic Toasted Sesame Oil – A great organic option.

7. Teriyaki Sauce

Teriyaki sauce is one of the most popular dipping sauces and available at many non-Asian restaurants. The sweet and savory flavors make for a great dipping sauce that is extremely versatile. This Asian sauce can also be used a glaze or marinade when stir-frying or grilling. 

The brands that we like:

• Kikkoman Teriyaki Marinade & Sauce – Classic and widely used.

8. Thai Peanut Sauce

Very different from the rest of the Asian sauces on this list, Thai Peanut sauce is creamy, nutty, sweet with a slight tang or spiciness. The flavor profile is obviously much more unique however like the rest it is great as a dipping sauce or as a salad or noodle dressing.

The brands that we like:

• Annie Chun’s Thai Peanut Sauce – Creamy and well-balanced.
• San-J Thai Peanut Sauce – Gluten-free and flavorful.

Essential Ingredients for Asian Sauces

These basic ingredients 

To create authentic Asian sauces, it’s essential to stock up on key ingredients commonly used in Asian cooking:

• Soy Sauce
• Rice Vinegar
• Sesame Oil
• Chili Paste/Sriracha
• Ginger & Garlic
• Sugar & Honey
• Cornstarch

Easy Homemade Asian Sauce Recipes

Classic Soy Ginger Sauce

Perfect for marinades and stir-fries. Ingredients:

• 1/2 cup soy sauce
• 1 tbsp rice vinegar
• 1 tbsp honey or brown sugar
• 1 tbsp grated ginger
• 1 clove garlic, minced
• 1 tsp sesame oil

Instructions:

1. Whisk all ingredients together in a bowl until well combined.
2. Store in an airtight container in the fridge for up to a week.

Thai-Style Peanut Sauce

• 1/2 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 1 tsp chili paste (optional)
• 1/4 cup warm water

Instructions:

1. In a mixing bowl, whisk together peanut butter, soy sauce, vinegar, and honey.
2. Gradually add warm water, stirring until smooth.
3. Adjust spice level to taste and serve.

We love any method of meal prepping that creates easy, nutritious, delicious, and convenient foods. Lately we’ve been working on semi-shelf stable meal prep kits for fast weekday dinners with the flexibility of pivoting if we aren’t feeling it that night. Shelf stable foods, like canned foods, are great for the pantry as they last practically forever, but not literally, and can be purchased anytime then used as you need them.

Semi-shelf stable means they can last longer than normal raw foods, which only last about a week in the fridge or on the counter, but not as long as canned foods. This is a great method for getting healthy, raw ingredients into your meal routine while having more flexibility for when you use them. There are a couple of methods and a bunch of ingredients that lend themselves well to this process. Not every food works well for semi-shelf stable meal prep kits though.

These quick meals require little cooking skills or time. Often just boiling some water or heating up components. You can whip up an entire meal in no time.

Best Ingredients for Semi-Shelf Stable Meal Prep Kits

These are the best ingredients for your semi-shelf stable meal prep kits as we have found at least. Not only do they work well but will also provide a well rounded, nutritious meal. 

1. Proteins:
   • Canned tuna, salmon, or chicken
   • Freeze-dried meats
   • Shelf-stable tofu or vacuum-sealed tempeh
   • Powdered eggs or egg substitutes
2. Carbohydrates:
   • Dried pasta, rice, quinoa, or couscous
   • Dehydrated potatoes
   • Whole grain crackers or flatbreads
3. Vegetables and Fruits:
   • Freeze-dried or dehydrated vegetables (bell peppers, mushrooms, peas, etc.)
   • Canned tomatoes, beans, and corn
   • Dried fruits like raisins, cranberries, and apricots
4. Dairy and Dairy Alternatives:
   • Powdered or shelf-stable milk
   • Hard cheeses (e.g., Parmesan, aged cheddar) that last longer without refrigeration
   • Shelf-stable plant-based milk (almond, soy, oat)
5. Healthy Fats and Oils:
   • Olive oil or avocado oil in small packets
   • Nut butters (peanut, almond, cashew)
   • Canned coconut milk
6. Flavor Enhancers:
   • Dried herbs and spices (basil, oregano, garlic powder, etc.)
   • Shelf-stable sauces (soy sauce, hot sauce, mustard)
   • Bouillon cubes or stock powder

How to Prepare a Semi-Shelf Stable Meal Prep Kit

Preparing your meal prep kit is about pairing simple ingredients strategically for a balanced meal that is also delicious. 

1. Choose a Base: Select a carbohydrate source such as pasta, rice, or quinoa. Great for energy and fiber.
2. Add Protein: Incorporate a protein source like canned chicken, freeze-dried beef, or shelf-stable tofu for muscle growth and weight management.
3. Incorporate Vegetables: Use freeze-dried or canned vegetables to enhance texture and nutrition with vitamins and more fiber.
4. Enhance Flavor: Season with herbs, spices, or pre-made sauces for added depth.
5. Prepare Efficiently: Follow simple cooking methods such as boiling water for pasta or rice, rehydrating dried ingredients, and mixing in sauces.

Why Prepare Semi-Shelf Stable Meal Prep Kits

Meal prep kits will make you look like a wizard in the kitchen. In no time at all you’ll have a full meal made. On top of that your meals will be nutritious and easy on the wallet. Avoiding food waste is one of the best ways to save money at the grocery store. Everyone deals with spoilage but with a balanced approach of fresh and shelf stable ingredients you can mitigate a lot of food waste.

These are also great kits to take with you camping or on travels where you’ll have minimal cooking supplies. You can still have the taste of home without carrying a ton of food or utensils. The shelf stable elements are also good to keep around in case of an emergency. Many people have lived through snow storms and hurricanes that knock out power for days. These foods can be a lifesaver when the roads or towns are shut down.

Try For Yourself

Everyone can benefit from learning to prepare some semi-shelf stable meal prep kits. It can take practice to find the right pairing of ingredients that you like. Try different sauces and seasonings. You’ll be amazed how much more convenient your cooking can become when you master the use of shelf stable foods with fresh ingredients. 

In the meantime, check out our weekly meal plans for inspiration.