Asian Meal Prep: Healthy Asian Food to Inspire Your Meal Prep Routine

Asian meal prep has some of our favorite recipes to make. As a Filipino, I’ve got a special place in my heart (and my stomach!) for the rich tapestry of flavors, techniques, and history that Asian meal prep brings to the table. Growing up, I was lucky enough to learn the art of Filipino cooking from my parents, who instilled in me not just the recipes, but also the stories behind them. Each dish carries with it a piece of our culture and a whole lot of love. That’s why I’m super stoked to share with you all the wonders of Asian meal prep and why it’s an absolute game-changer for meal prep.

Asian food is a broad spectrum of many different cultures, countries, ingredients, and recipes. We can’t cover every Asian culture’s cuisine in just this article so we will stick to some of the most popular, easiest, and healthiest options for Asian meal prep.

The fun part of Asian meal prep is the flavor. Distinct and varied tastes from the sauces, spices, and cooking methods that will leave you wanting more. The less fun part is all of the ingredients that you’ll have to buy. Spices and sauces can add up fast and unless you cook a specific cuisine often, will sit in your pantry or fridge for months. The best approach to resolve this is to look for recipes that use a lot of the same ingredients, learn the substitutions you can make without compromising the recipe too much, and try to only buy exactly what you need for each recipe. This does get easier with practice. 

Asian meal prep can be quick and easy too. Every cuisine has healthy and quick meals that are delicious. Focus on recipes with fewer ingredient requirements, less steps, and easier methods to build confidence in your Asian meal prep skills.

Common Asian Food Ingredients:

• 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.
• Mirin and Sake: Japanese rice wines that add sweetness and depth to sauces.

Asian Meal Prep Cooking Methods:

• Stir-Frying: Quick and versatile, stir-frying allows you to cook a variety of vegetables and proteins in a matter of minutes.
• Steaming: Preserves the natural flavors and nutrients of ingredients, commonly used for dumplings and fish.
• One-Pot Meals: One-pot wonders like Japanese hot pot (nabe) or Korean bibimbap simplify the cooking process while maximizing flavor.

Delicious Combinations:

• Teriyaki Chicken with Vegetables: Marinate chicken in a teriyaki sauce made with soy sauce, sake, mirin, and sugar. Stir-fry with colorful vegetables for a wholesome meal.
• Vegetarian Pad Thai: Stir-fry rice noodles with tofu, bean sprouts, and a flavorful sauce made with tamarind, soy sauce, and chili.
• Miso Glazed Salmon: Baked salmon glazed with a mixture of miso paste, mirin, and soy sauce, served with steamed broccoli and brown rice.

Some of the major cuisines from Asian countries include:

• Chinese
• Japanese
• Thai
• Filipino
• Indian

These are the cuisines that are the most well known around the world for their food. They all have signature dishes that represent the flavors and embody the soul of their respective culture. All of these countries and cuisines can’t be boiled down into a few dishes each but for your Asian meal prep, it’s a good place to start. These recipes have delicious flavors that are unique to keep your meal routine fresh without requiring hours to make.

Chinese Meal Prep

Common Chinese Food Ingredients

• Soy Sauce (go with light soy sauce for a healthier option)
• Dark or Black Soy Sauce
• Sesame Oil
• Shaoxing Wine (look for salt free for a healthier option)
• Oyster Sauce
• Garlic
• Ginger
• Scallions

China is a huge country with a very diverse cuisine. From North to South, coastal to inner country, the recipes change dramatically. You will have to cook many different recipes to experience the full breadth of Chinese food however you can start with a few of the most popular recipes for your Asian meal prep. Chinese food is most known for the harmonious balance of flavors, textures, and aromas, emphasizing freshness, and seasonality. Good Chinese meal prep is going to taste fresh with strong flavors and smells from the soy sauce to the garlic. The key is to balance sour, sweet, salty, bitter, and umami. Keep in mind that many Chinese recipes, especially American Chinese, are high in salt and sugar. When choosing a recipe make sure to start with one that is nutritionally balanced or can be adjusted with low sodium options.

Japanese Meal Prep

Common Japanese Food Ingredients

• Soy Sauce
• Rice Vinegar
• Mirin
• Rice
• Miso
• Wakame
• Shichimi Togarishi

Everyone knows Japanese food for sushi and ramen, both of which are delicious but there is a lot more to Japanese cuisine. Japanese food is well known for being precise, fresh, and seasonal. Each recipe tends to focus on highlighting the natural flavors of each distinct ingredient. There is an appreciation for each part of a meal, not just the finished dish. Depending on your skill and situation, sushi and ramen may not be the best choices for your Asian meal prep. Luckily there are tons of recipes to choose from that are just as delicious and nutritious while being easier to make and store during the week.

Thai Meal Prep

Common Thai Food Ingredients

• Thai Fish Sauce
• Curry Paste
• Vinegar
• Coconut Milk
• Rice
• Chiles
• Black Pepper
• Limes
• Garlic
• Herbs

Thai food is famous for its warmth, not just in the chilis they use but also in how heart and body warming it is. It’s great comfort food that will dance on your taste buds, fill you up, and remind you why cooking your own food is better than buying it. Thai recipes aim to balance sour, sweet, salty, bitter, and umami. Similar to other cuisines but with a totally different mix of ingredients. Thai fish sauce is a unique flavor that brings a deep umami flavor and tends to be the backbone of many Thai dishes. Follow the recipe and cook from the soul and you’ll do just fine.

Filipino Meal Prep

Common Filipino Food Ingredients

• Coconut Vinegar
• Sampaloc
• Pancit
• Banana Ketchup
• Bagoong
• Shrimp or Fish Paste
• Toyo (similar to soy sauce)

Filipino cuisine is a melting pot of flavors, a combination of sweet, sour, salty, and savory flavors. What makes Filipino cuisine truly special is its rich and complex history, shaped by centuries of trade, colonization, and cultural exchange. From the Spanish influence with dishes like adobo and afritada, to the Chinese influence seen in pancit and siopao, and even hints of Malay, Indian, and American flavors thrown into the mix, Filipino cuisine is a beautiful fusion of diverse culinary traditions.

Indian Meal Prep

Common Indian Food Ingredients

• Cumin
• Cardamom
• Garam Masala
• Turmeric
• Coriander
• Tamarind
• Fenugreek
• Star anise
• Chick Peas
• Yogurt
• Naan
• Coconut Milk

India is another massive country with tons of very different foods around the country. North and south Indian cuisines differ greatly. The southern half are more influenced by the coast and fresh fruit while the north is more wheat and dairy. The dishes that most Americans are familiar with are from northern India cuisine but you really should explore more of India’s recipes. They’re diverse, vibrant, hearty, and delicious. The tough part of Indian food for your Asian meal prep is the huge list of essential ingredients. Many of them are common and can be used in many other recipes but some are more unique. Substitutions can be made, just do your research before you pick a recipe or do your shopping and you can save yourself a ton of money and effort. 

Incorporate more Asian meal prep into your routine and you’ll open a door to a whole new world of flavors, textures, ingredients, and possibilities. Don’t know where to start? Start with our weekly meal plan for a good mix of recipes from around the world. Our meal plan is designed to be nutritious and easy for busy schedules.