Category: Blog

Add some asian flavor to your cooking and meal prep with miso. A natural flavoring, this traditional Japanese seasoning, made from fermented soybeans, rice, or barley, has gained global recognition. Miso is a soybean paste that offers rich, savory umami flavor perfect for soups, glazes and marinades. As an excellent source of probiotics and a decent source of antioxidants, miso is a great way to add depth to your food without adding unhealthy ingredients. 

Shelf life and storage times can make a big difference in the usability in meal prep. A small jar of miso paste can last for months in the fridge. This gives a lot more flexibility in when or how you use it.

Miso comes in three varieties

• White miso (shiro miso): Mild, slightly sweet, perfect for dressings and light soups. Commonly used in miso soup, white miso provides a creamier flavor
• Yellow miso (shinshu miso): Balanced flavor, great for everyday cooking. A great option for veggie and seafood dishes. 
• Red miso (aka miso): Rich and robust, ideal for hearty soups and marinades. Great for ramen but can be very strong. It’s better paired with red meat.

Health Benefits of Miso in Meal Prep

1. Probiotics: Packed with gut-friendly probiotics that support digestion and a healthy microbiome.
2. Protein: As a plant based protein, this is perfect for vegetarian, vegan, and anyone looking for alternative protein options
3. Immune Health: contains antioxidants, vitamins (like B12 in some varieties), and minerals such as zinc and copper

Easy Meal Prep with Miso: Recipes to Try

1. Miso Soup Jars

Prep single-serving jars with miso paste, dried seaweed, tofu cubes, and chopped green onions. Add hot water at lunchtime for an instant, warming meal.

2. Miso-Marinated Chicken or Tofu

Whisk miso paste with soy sauce, sesame oil, and garlic. Use it as a marinade for chicken thighs or tofu cubes. Cook in bulk and portion into containers for the week.

3. Miso Roasted Vegetables

Toss carrots, broccoli, or sweet potatoes in a glaze of miso, olive oil, and maple syrup. Roast until caramelized. These keep well in the fridge and reheat beautifully.

4. Miso Salad Dressing

Blend white miso with rice vinegar, ginger, and a touch of honey for a tangy dressing. Store in a jar to drizzle over salads, grain bowls, or roasted veggies throughout the week.

5. Miso Stir-Fry Meal Prep Bowls

Stir-fry veggies, protein of your choice, and rice noodles. Finish with a miso-based sauce for quick grab-and-go lunches.

Tips for Using Miso in Meal Prep

• Add miso at the end of cooking when making soups or sauces to preserve its probiotic benefits.
• Experiment with types of miso to vary flavor intensity throughout the week.
• Balance flavors: miso pairs well with garlic, ginger, soy sauce, and sesame oil.

Corporate wellness trends and programs are nothing new. They’ve been around for a while and evolving to better fit audiences, science, and technology. Nutrition is becoming more well-balanced, the mind is more of a focus, and variety is playing a larger role in a comprehensive corporate wellness program. There are a few trends that we are big fans of. Some corporate wellness programs are just shallow attempts at caring but well put together and meaningful corporate health programs can really make a difference in the lives of their employees and show a dedication to their community.

Asian cuisine has always been our first culinary love, and for good reason. Contrary to popular belief, it naturally celebrates balance, variety, and nutrient-packed ingredients, making it a perfect fit for corporate wellness initiatives. Too often, workplace nutrition programs fall into repetitive, “same-old” messaging, but imagine transforming them into something exciting, flavorful, and genuinely enjoyable. By bringing bold, healthy Asian-inspired meals into meal prep, employees can enjoy the vibrant flavors they crave while still supporting wellness goal, proving that nutritious doesn’t have to be boring.

Trend 1: Holistic Wellness Programs

Wellness programs are becoming more well rounded. Walks and step count challenges can be fun but most organizations are bringing a more holistic view to health. Body, lifestyle, and mind. Mindful minutes, stress reducing activities, basic changes that allow us to take a step back from the chaos and constant stream of media demanding our attention on top of the healthy eating and exercising.

This more well-rounded holistic wellness approach helps employees feel more supported and recognizes the stress of the job. A reminder and a true effort on behalf of the company can greatly lower stress, reduce turnover, improve performance, and make for a more enjoyable work environment.

There is a ton of variety in Asian meal prep and cuisine and there are some great options for simple, balanced, healthy, and delicious meals. Bento-box style meals can be easy to put together, infinitely tailored to your taste and nutrient needs. Sushi is less easy but often focuses on clean simple flavors. Lean proteins, veggies, and whole grains all contribute to a well-rounded health meal.

Trend 2: Food for Focus and Mental Health

In our corporate nutrition and wellness package, much of our content is around eating right to fuel your brain. Everyone gets fatigued from sitting at their desk or just being in an office. People’s diet has a more significant impact on their alertness, mood, and energy levels than most realize. For many, as long as they’re no longer hungry that’s good enough. Focusing on the right snacks and lunches can make your day so much better. Rather than barely surviving each day, you can power through your day and still have the energy and motivation to stay active afterwards.

Many Asian recipes are high in omega-3-rich fish, probiotic ingredients, and antioxidants. Kimchi, miso, veggies, and tea are great examples linked to better cognitive function. Although you may not be popular if you eat kimchi in the office. Switching up your meal planning can introduce great snacks that are better for keeping you sharp. Also many Asian recipes focus on lean proteins high in protein which will help you feel fuller faster for longer without making you feel sluggish.

Trend 3: Diversity and Inclusivity in Food Choices

Diversity and inclusion may be the top buzz words for the past decade but it genuinely is a great way to include those marginalized and open up everyone to new experiences. The most popular way to introduce new cultures and perspectives tends to be through food. Something that everyone can enjoy and relate to in some way. Plus who doesn’t like a free meal. This approach is great if you feel like you will have less receptive people in your company or community to diversity and inclusivity.

There are a lot of different takes on Asian cuisine and a ton of different Asian cuisines to begin with. You could spend years just on these recipes and never exhaust them. There is also so much variety that you can create a spread that has something for everyone. From vegetarian dishes to raw fish, nutrient-dense meals that are exciting and get people to step out of their comfort zone. Widening perspective is the perfect way to encourage people to think outside the box and innovate.

Corporate Nutrition & Wellness Programs Done Right

Corporate nutrition and wellness trends are evolving quickly. For the longest time, they were un-engaging, shallow, and devoid of value. Now organizations and communities are getting much better about understanding what is actually impactful and helpful. Support positive, healthy lifestyles for a better atmosphere and happier people.

Check out our Corporate Nutrition & Wellness Program

Steaming food for meal prep is a completely underrated cooking method. It’s a fantastically healthy way to prepare food. Little to no oil while preserving nutrients better than other techniques. Steaming can also be a very versatile cooking method that stores well without losing texture.

We enjoy our memories of our first dim sum experience and that truly introduced us to vast variety of foods and flavors that steaming can produce.

What you can steam is the real question. Picking the right ingredients and knowing a few tips to steaming makes all of the difference.

Tips for Steaming Food for Meal Prep

• Use a digital instant-read thermometer — the most reliable way to check doneness.
• Don’t overcrowd the steamer — steam needs circulation for even cooking.
• Rest proteins briefly after steaming — let juices redistribute (especially chicken & fish).
• Batch prep? Slightly under-steam, then finish reheating when you’re ready to eat.

Storing Steamed Meals

• Refrigerator: Most steamed veggies, proteins, and grains last 3–4 days in airtight containers.
• Freezer: Steamed rice, dumplings, and proteins can last up to 2–3 months when frozen.
• Reheating Tip: Use the microwave with a splash of water (or re-steam) to bring back moisture without drying out food.

The Best Steaming Foods for Meal Prep

Steaming Vegetables

Vegetables are the obvious place to start. Most people steam veggies first because it’s the easiest to gauge doneness, it’s quick, and the texture that steaming provides is perfect for veggies. Steam until just tender and then immediately dunk into ice water to stop the cooking. This helps preserve the texture when storing for a few days. 

Great Veggie Choices: Broccoli, cauliflower, green beans, asparagus, carrots, zucchini

Steaming Proteins

Steaming proteins is the next place to move to after steaming vegetables. It’s a little tougher to gauge doneness and much more important. Some proteins work better with steaming than others as well so start off with safe picks.

Chicken & Poultry

Obviously chicken needs to be cooked through but it’s a good place to start as the timing is more forgiving and the texture from steaming on poultry works really well. Cook till opaque all the way through and juices run clear. Even better use a thermometer and cook till 165°F (74°C) at the thickest part

Fish & Seafood

Steamed fish might be the most common protein to steam. Cooking fish can be tricky as the under cooked to over cooked line is narrow. Steaming allows for a little slower process that’s easier to control. The flesh should flake to a fork and still be moist. Or cook to 145°F (63°C). You’ll know when shrimp are steamed fully when they curl into a “C” and turn pink and steamed scallops will turn opaque and firm up.

Tofu & Plant-Based Proteins

Tofu is a great choice for steaming for meal prep as it becomes a little denser and holds it’ shape beautifully. You don’t have to worry about food safety so you’re really just looking to heat it through and get a nice firmness on it, which usually takes about 10-15 minutes.

Steaming Grains & Starches

Steaming rice is common but other grains and starches also steam great. They produce a fluffier and less sticky texture than the boiled versions. Starches like sweet potato and squash stay moist without losing their structure. Firm textures store better and last longer in the fridge.

• Brown rice, quinoa, couscous, and sticky rice
• Sweet potatoes and squash

Steaming Dumplings

Steamed dumplings are probably the most popular steamed dish. The construction of the dumplings allow the heat and steam in while not disintegrating with all of the moisture. You can easily make or find frozen dumplings that steam up quick and are delicious. Dumplings may be high in sodium but if you pair it with sides that balance the sweetness out with bitter or acidic flavors you can end up with a well rounded meal.

Easy Steamed Meal Prep Ideas

1. Asian-Inspired Steamed Bowl: Brown rice + steamed broccoli + steamed chicken + sesame soy drizzle.
2. Mediterranean Steamed Plate: Steamed fish + zucchini + couscous + lemon olive oil dressing.
3. Vegan Power Bowl: Quinoa + steamed kale + tofu + carrots + tahini sauce.
4. Steamed Dumpling Lunch Box: Steamed veggie dumplings + edamame + cucumber salad.

Elevate your usual ramen with our tips on how to make healthy ramen meal prep for office lunches. Pretty much everyone has had quick ramen be part of their meal routine at some point in their lives. It’s quick, easy, packed with flavor and most importantly for most, it’s affordable, however it’s not the most nutritious food. At least not by itself. 

We love versatile foods for meal prep and ramen is one of the most versatile. As a base, the broth and noodles are both simple and savory making them adaptable. Mix it up. Try tons of add-ins, variations, adjust as needed. You can splurge on delicious toppings when the ramen only costs a quarter or so.

Ramen Nutritional Information

There are a few different types of popular instant ramen, cup ramen, ramen packs, and relatively more expensive high-end ramen. Add on top of that, many different flavors and there are a lot of different options and nutritional details but for the most part they’re all about the same.

The big issue isn’t the calories though. It’s the nutritional value for those calories. Tons of salt, refined carbs, and very little protein, fiber and vitamins. Ramen may not be bad for a meal here and there but eating it daily will probably leave you feeling sick and eventually will result in health issues.

Average Ramen

Average nutrition per packet (before add-ins):

• Calories: ~350–400
• Protein: 7–10g
• Fat: 14–18g (often from palm oil or fried noodles)
• Carbohydrates: 50–55g
• Sodium: 1,500–1,800mg (that’s ~70–80% of your daily limit!)
• Fiber: ~2g

Top Ramen (Chicken Flavor) 

• Calories: Around 380
• Total Fat: 14g
• Saturated Fat: 7g
• Sodium: 1590mg
• Total Carbohydrates: 53g
• Protein: Approximately 8g (calculated from total carbohydrate and fat values)

Maruchan Ramen Noodles (Chicken Flavor) 

• Calories: Around 384
• Total Fat: 15g
• Saturated Fat: 6.7g
• Sodium: 1633mg
• Total Carbohydrates: 52g
• Protein: 9.9g

Improving Instant Ramen Nutrition

There are a few different ways to improve the nutrition of instant ramen but the goal is still keep it affordable and easy. Switching out ingredients or adding more to the noodles and broth can both maximize the nutrients per calories.

1. Upgrade the Noodles

Instead of the fried instant block, look for:

• Whole grain ramen (more fiber, slower digestion)
• Brown rice or quinoa noodles (gluten-free & nutrient-rich)
• Shirataki noodles (super low calorie, keto-friendly option)

2. Add Lean Protein

Feel full for longer and add some necessary nutrients with proteins. These are also great for meal prep as you can cook and store them separately then reheat together.

• Boiled eggs (a ramen classic!)
• Grilled chicken or turkey slices
• Tofu, tempeh, or edamame (plant-based protein)
• Shrimp or canned tuna (quick and office-friendly)

3. Pack in Vegetables

Protein add-ins are usually the most popular but veggies add so much more depth of flavor and tons of nutrients. They add a bit of texture and they work well for meal prep.

• Spinach, kale, or bok choy (they wilt beautifully in hot broth)
• Pre-cut mushrooms, carrots, or snap peas
• Frozen veggie blends (microwave before adding)
• Cabbage or coleslaw mix for crunch

4. Ditch the Flavor Packet

The flavor packet is the best part but it’s also absolutely packed with sodium. You can try using half of the packet or switch it out for an entirely different source of flavor.

• Low-sodium broth (chicken, veggie, or miso)
• A drizzle of sesame oil + soy sauce (or tamari for gluten-free)
• Garlic, ginger, and chili flakes for flavor without salt
• Fresh herbs like cilantro, green onion, or Thai basil
• A squeeze of sriracha or chili paste
• A sprinkle of furikake or seaweed flakes
• Fresh lime wedges for brightness

Pack The Meal Prep Ramen

The trick to successful ramen meal prep for the office is packing it deconstructed:

1. Use a leak-proof ramen bowl with compartments (affiliate link → Stylish Ramen Bowl Set).
2. Store noodles, veggies, and protein separately from the broth.
3. Keep a small thermos of homemade broth (or low-sodium store-bought stock) in your bag.

When it’s lunchtime, simply combine everything, pour in hot broth, and you’ve got fresh, steamy ramen at your desk!

Make It Reusable and Eco-Friendly

Since you’ll be eating ramen on repeat, stock up on tools that make your meal prep both sustainable and enjoyable:

• Reusable chopsticks (affiliate link → Bamboo Chopsticks Set)
• A microwave-safe ramen bowl with a lid (affiliate link → Ramen Meal Prep Bowl)
• Silicone sauce containers for flavor boosters

Enjoy Ramen Meal Prep For Office Lunch

Ramen is one of the most popular comfort foods in the world. The broth and noodles evoke childhood memories like few other foods. Now enjoy this classic meal for office lunches. It’s much easier and more versatile than you think. With a little prep, you can transform it into a balanced, office-friendly meal that fuels your body and satisfies

High-protein diets are extremely popular these days and for good reason but we rarely think of high-protein Asian meal prep though. There are a lot of benefits to stepping outside of the usual high-protein recipes and into more Chinese, Japanese, Filipino, and more, ingredients. Asian cuisines offer a wide range of high-protein, low-calorie options with unique flavors. 

Expand your meal routine and avoid burnout with very easy meal prep-able recipes. They reheat well, store well, and some of our favorite recipes to revisit.

Keep It Healthy

The usual rules still apply. Keep your portion sizes appropriate. Stick to low calorie condiments which is even easier with Asian recipes as you can easily use sriracha, fish sauce, or sesame oil for low calorie punches of flavor. This is a great option to add a bit of life into leftovers. 

Many Asian cuisines and recipes use similar ingredients, so mix it up to keep it fresh. Lastly, use marinades to add deeper flavor and tenderize tough proteins. Simple marinades can make a huge difference and oftentimes is all that you need for a good meal. 

Why Asian Cuisines are Great for High-Protein

Asian cuisines naturally incorporate diverse lean proteins and plant-based proteins like tofu, tempeh, edamame. Dishes are prepared with low calorie methods, steaming, stir-frying, and grilling all offer a ton of flavor with low calories. There are also great soups that offer a different approach but can still be very high in protein.

Whether it’s Japanese sashimi, Indian dal, Vietnamese pho, or Korean bibimbap, Asian cuisine offers flavorful, versatile options that make it easy to enjoy protein-rich, health-conscious meals. The best high-protein, low-calorie Asian staples typically include tofu, tempeh, edamame, lentils, shrimp, white fish, chicken breast, soba noodles, and seitan. 

Asian cuisines already balance protein, fats, veggies, and carbs well. This is a good start. Avoid high-sugar and high-sodium, especially in the sauces, and you’re most of the way there.

Common High-Protein Asian Ingredients

Plant-Based Proteins

• Tofu – Widely used in Chinese, Japanese, Korean, Thai, and Vietnamese dishes; ~10g protein per 100g; very low calorie.
• Tempeh – Indonesian fermented soybean; ~19g protein per 100g; high in fiber and nutrients.
• Edamame – Steamed young soybeans; ~11g protein per 100g; great as a snack or in stir-fries.
• Mung beans – Common in Indian and Southeast Asian cooking; used in dals and sprouts; ~7g protein per 100g cooked.
• Lentils (dal) – Staple in Indian cuisine; ~9g protein per 100g cooked.
• Chickpeas (chana) – Used in Indian and Middle Eastern fusion; ~9g protein per 100g cooked.

Seafood & Lean Proteins

• White fish (cod, tilapia, pomfret, snapper) – Popular in Chinese steaming and Thai curries; ~20g protein per 100g, very low calorie.
• Tuna & salmon (sashimi, sushi, grilled) – High protein (~20–25g per 100g), rich in omega-3s.
• Shrimp & prawns – Widely used in Thai, Chinese, and Vietnamese cuisine; ~24g protein per 100g, low fat.
• Squid & octopus – Found in Korean, Japanese, and Mediterranean-Asian fusion; ~16g protein per 100g.

Poultry & Eggs

• Chicken breast – Common in Chinese stir-fry, Thai curries, Vietnamese noodle bowls; ~31g protein per 100g.
• Duck breast (without skin) – Found in Chinese and French-Asian dishes; leaner than many think when skinless.
• Eggs – Used in fried rice, soups, and Japanese tamago; ~6g protein each, nutrient dense.

Noodles, Grains & Other Staples (Protein-Rich Options)

• Buckwheat (soba noodles) – Japanese soba noodles; higher in protein (~5g protein per 100g cooked) than wheat noodles.
• Quinoa (used in modern Asian fusion) – Not traditional, but sometimes integrated; ~4g protein per 100g cooked.
• Seitan (wheat gluten) – Used in Buddhist vegetarian cuisine (mock meats); ~25g protein per 100g, low fat.

Broths & Add-Ons

• Miso (fermented soybean paste) – Protein-rich (~12g per 100g), used in Japanese soups.
• Natto (fermented soybeans) – ~18g protein per 100g; a traditional Japanese superfood.
• Greek yogurt (fusion Asian desserts or marinades) – Often used in Indian tandoori marinades; ~10g protein per 100g.

High-Protein Dishes From Asian Cuisines

Japanese Cuisine

• Healthy Dishes:
  • Grilled miso salmon
  • Sashimi or sushi with lean fish
  • Edamame or miso soup as low-calorie, protein-rich starters

Korean Cuisine

• Healthy Dishes:
  • Bibimbap with lean beef or tofu and loads of veggies
  • Kimchi jjigae (fermented cabbage stew with tofu/pork)
  • Grilled bulgogi (in moderation if marinated with sugar)

Thai Cuisine

• Healthy Dishes:
  • Tom Yum soup (shrimp, mushrooms, broth-based, low calorie)
  • Thai basil chicken (use lean chicken breast)
  • Papaya salad with shrimp

Vietnamese Cuisine

• Healthy Dishes:
  • Pho with lean beef or chicken (light, broth-based)
  • Goi cuon (fresh spring rolls with shrimp or tofu)
  • Vermicelli bowls with grilled chicken/shrimp and fresh herbs

Chinese Cuisine (Regional, Lighter Styles)

• Healthy Dishes:
  • Steamed fish with ginger and scallions
  • Stir-fried chicken and vegetables with light sauce
  • Mapo tofu (use lean protein and light oil)

Indian Cuisine

• Healthy Dishes:
  • Tandoori chicken (grilled, marinated in yogurt + spices)
  • Chana masala (chickpea curry, plant-protein powerhouse)
  • Dal (lentil stew)

Our Other Asian Meal Prep Resources

• Asian Meal Prep for Weight Loss
• Cool Asian Meal Prep for Hot Summer Days
• Asian BBQ Meal Prep
• Home Made Asian Sauce Recipes
• Top 8 Healthy Asian Meal Prep Recipes
• Chinese Food Meal Prep
• Asian Meal Prep Healthy Asian Food

Seafood meal prep for the office can be a tricky thing when you consider food safety and the smell, even if it is fresh. Seafood can actually be an ideal choice for lunch. A lean protein and packed with minerals, seafood can keep you full and focused through the day. How do you meal prep seafood that’s appropriate for the office though? Choose the right seafood, recipes, and store correctly to avoid spoilage. Enjoy seafood for lunch without worry.

Office Friendly Seafood Tips

Some seafood is better for work lunches than others. Meal prep with shrimp, crab (or imitation crab), poached or baked salmon, canned tuna, or scallops. These choices have less smell and taste great chilled. Skipping out on the microwave and opting for room temperature or chilled seafood, you can cut down on the offensive smells. Even if you don’t find the smell offensive, others might. Be a nice coworker and keep your smells to yourself. 

On the other side, try to avoid these seafood options: mackerel, sardines, anchovies, reheated oily fish.

Seafood Meal Prep Sauces for the Office

Choose sauces or dressings that are acidic. Try these sauces for your seafood dishes:

Lemon-Dijon Vinaigrette

• 3 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• Salt & pepper to taste

Method: Whisk together until emulsified. Great for shrimp or salmon salads.

Lime & Honey Dressing

• 3 tbsp fresh lime juice
• 2 tbsp olive oil
• 1 tbsp honey
• Pinch of chili flakes (optional)

Method: Shake in a jar until combined. Works well with crab or white fish.

Orange-Ginger Sauce

• ¼ cup fresh orange juice
• 1 tbsp rice vinegar
• 1 tsp grated fresh ginger
• 2 tbsp olive oil or sesame oil

Method: Whisk together. Ideal for cold noodle bowls with shrimp or crab.

How to Store Seafood Meal Prep

• Cool quickly: Refrigerate cooked seafood within 2 hours of cooking. This can help reduce odor as well as keep it safer.
• Transport safely: Use an insulated lunch bag with ice packs.
• Store in an airtight container and keep refrigerated until you eat.
• Eat within 2–3 days: Seafood is best fresh—don’t push the limits. It’s difficult to meal prep most seafood too far in advance and is best consumed within 24 hours. Shrimp and crab can handle a little longer.

Use Frozen Seafood For More Flexible Meal Prep

Frozen seafood, especially shrimp, scallops, white fish fillets (cod, tilapia), salmon, crab meat, calamari, for more flexibility in your meal prep. Frozen seafood can last up to 6 months in the freezer. You can thaw and use what you need as you need it. Frozen seafood also tends to be more affordable.

Thaw Properly for Safety & Texture

• Overnight in the fridge: Place seafood in a covered container to thaw slowly (best texture).
• Quick thaw in water: Seal in a zip-top bag, submerge in cold water, and change water every 30 minutes until thawed.
• Avoid thawing on the counter, this can increase bacterial risk.

Cook Before Packing

• Never pack thawed raw seafood for office lunches—cook it fully at home.
• Simple methods that keep seafood mild and tender:
  • Poaching: In water, broth, or citrus-infused liquid.
  • Baking: Light seasoning, low-medium heat to avoid dryness.

Steaming: Preserves moisture and flavor.

Our Seafood Lunch Recipes For The Office

Nutrition and workplace nutrition have become big topics over the years. Fuel your body right for a healthy and good life but every lifestyle requires different kinds of nutrition. Athletes don’t eat the same as an office worker. You need to tailor your meal plan to your lifestyle. Executive meal plans provide custom regiments for corporate high performers. 

Everyone in an office can benefit from these plans and they’re simpler to make than you may think. You don’t have to buy exotic or expensive groceries. You just need to stick to a few principles and know the right steps.

Why Professionals Need a Tailored Meal Plan

Busy executives and daily office workers have many pitfalls. Caffeine overdose, breakroom snacks, fast food, food delivery, and that’s just the start of it. For most of use, we are looking at a good solid eight hours of sitting in a chair with a bit of walking around. Maybe you have a standing desk. 

Balancing your nutrition to avoid fatigue, physical and mental, weight gain, joint pains, and many more injuries common in the workplace is paramount. You can lead a happier, healthier life with a little effort and a bit of knowledge. Will power does tend to be pretty important as well but you can work on that through the meal plan.

Core Principles of a High-Performance Executive Meal Plan

Macronutrient Balance – Combine quality proteins, healthy fats, and complex carbs to sustain energy and stabilize blood sugar.

Snack ideas for macronutrient balance:

• Greek Yogurt Parfait
• Apple Slices with Almond Butter
• Whole Grain Crackers with Turkey & Avocado
• Trail Mix (DIY)
• Hummus & Veggies with Pita Chips
• Cottage Cheese with Pineapple & Flaxseed
• Edamame with Sea Salt

Anti-Inflammatory Foods – Reduce stress on the body with leafy greens, fatty fish, berries, and spices like turmeric.

Snack ideas for Anti-inflammatory foods:

• Turmeric-Spiced Roasted Chickpeas
• Blueberries & Walnuts
• Avocado on Whole Grain Crackers
• Green Tea with Dark Chocolate (70%+)
• Cucumber & Hummus with Olive Oil Drizzle
• Apple Slices with Almond Butter & Cinnamon
• Edamame with Sea Salt & Sesame Seeds
• Greek Yogurt with Raspberries & Chia Seeds

Hydration Support – Infuse water with citrus, cucumber, or mint for brain and body performance.

Portion Control – Prevent post-lunch crashes by focusing on moderate, balanced servings instead of heavy meals.

Smart Timing – Eat at regular intervals to avoid dips in concentration.

Meal Prep Tips for Executives

• Batch Cook Twice a Week – Prep main proteins (chicken, salmon, turkey, tofu) and versatile sides (roasted vegetables, quinoa, sweet potatoes).
• Use Mix-and-Match Ingredients – Keep your menu flexible so you can change flavors without extra work.
• Invest in Premium Storage – Leakproof glass containers keep food fresh and ready for grab-and-go and you want to get long term use out of them.
• Plan Snacks Ahead – Reference our snack lists above.
• Outsource When Needed – Partner with a corporate meal prep service to save time and ensure quality. A little more expensive but better than popular food delivery or fast food.

Best Food Choices for Mental & Physical Performance

• Proteins: Grilled salmon, organic chicken breast, turkey
• Healthy Fats: Avocado, olive oil, nuts, seeds
• Complex Carbs: Quinoa, farro, brown rice
• Brain-Boosters: Blueberries, walnuts, dark leafy greens, matcha
• Hydration Helpers: Coconut water, herbal teas, infused water

Recipe Styles That Work for Busy Professionals

• One-Bowl Meals – Minimal cleanup, maximum nutrition (grain + protein + veggies).
• Sheet Pan Dinners – Batch cook multiple portions at once.
• Overnight Breakfasts – Chia pudding, overnight oats, Greek yogurt parfaits. You can mix up the fruits and stir-ins (like granola) for a bit of variety.
• Freezer-Friendly Meals – Soups, stews, and chili for quick reheat. These freeze easily, last months, and are super easy to portion and store.
• Protein-Packed Salads – Add chicken, salmon, or tofu for sustained satiety. Feel fuller for longer.

Get Started with Your Own Executive Meal Plan

We have tons of pre-planned meal plans to get you started. https://www.prepyoself.com/meal-plans/ You can also build your own with the information above. Starting somewhere even if it is just planning your snacks is a great place to start. Build your own corporate nutrition meal plan and start eating and living better.Executive Meal Plan: Custom Nutrition for High Performers

Hamburgers are some of our favorite foods. A good hamburger is unlike any other meal. To properly meal prep hamburger lunches & dinners is not as straight forward as you might think. Typically people make hamburgers for dinner that night and eat leftovers the next day. Taking it one step further and making healthier, delicious hamburgers is tougher or extending them out for a week and still being moist is even tougher. Meal prep hamburgers like a pro.

Quick tip: don’t add the cheese right away. If you plan on adding cheese, do this right before reheating.

Hamburger Meal Prep Basics

Choosing the Right Meat

We don’t need to spend a ton of time on hamburger basics but let’s cover a few things. An 80/20 blend (80% lean, 20% fat) strikes the perfect balance between flavor and juiciness. You can also use alternatives like ground turkey, chicken, or plant-based meat substitutes.

Seasonings

You can of course season to preference but the classic is salt and pepper but add in a bit of garlic powder, onion powder, and a bit of Worcestershire sauce and elevate your flavor depth. Season after forming the patties so the seasons are on the outside and not mixed in.

Storage Tips

• Refrigeration: Store cooked patties in an airtight container for up to 4 days. Place parchment paper between layers to prevent sticking.
• Freezing: For longer storage, wrap each patty individually in plastic wrap or foil, then place them in a freezer-safe zip-top bag. They’ll last up to 3 months. This works better for pre-cooked patties.

Hamburger Meal Prep Reheating Methods

Reheating hamburgers may be the toughest part of hamburger meal prep. You want to keep them juicy and flavorful but the longer they sit in the fridge the dryer they get. You can use the oven, preheat to 300°F, wrap in foil and cook for 10-12 minutes. More likely though you’ll use the stovetop or microwave. Adding a splash of water or broth to a skillet and cooking on medium-low heat for 3 to 4 minutes a side can add moisture back. Let’s face it though, the microwave is the most popular method. Wrapping the patty in a damp paper towel can help steam the patty.

Hamburger Topping Meal Prep

Keep toppings fresh and easy to assemble:

• Cold Toppings (prep ahead):
  • Sliced tomatoes (store in a container with a paper towel to absorb moisture)
  • Washed and dried lettuce (romaine or butter lettuce hold up best)
  • Sliced onions and pickles
• Warm Toppings (reheat as needed):
  • Sautéed mushrooms
  • Grilled onions or peppers
  • Bacon (store separately; reheat in toaster oven or skillet)
• Cheese: Add sliced cheese during reheating to melt perfectly over the patty.
• Condiments: Keep classic options like ketchup, mustard, mayo, and specialty sauces in squeeze bottles for convenience.

Bun Tips

• Toast before storing: Lightly toasting buns helps them resist sogginess when stored.
• Storage: Keep buns in a separate airtight bag at room temperature for up to 5 days, or freeze for longer shelf life.
• To reheat: Warm in a toaster or skillet just before serving.

Healthier Hamburger Meal Prep

Choose Leaner Protein

• Beef: Go for lean ground beef (90/10 or 93/7) to reduce saturated fat. Use herbs and spices to add back flavor.
• Alternatives: Try ground turkey, chicken, bison, or plant-based patties (look for those with minimal additives).
• Bonus: Mix mushrooms, lentils, or black beans into your meat for added fiber and fewer calories.

Healthier Hamburger Meal Prep Cooking Methods

Grilling: Grilling reduces the overall fat as it drips which lowers calories and fat but covers up the lack of flavor from the reduced fat with that grilled smokey flavor.

Pan-Frying (Skillet): If you live in an apartment or condo that doesn’t allow grills, then pan-frying is an option. The patties cook in their own fat so it retains a bit more than grilling. 

Baking (Oven): This is a great option for batch cooking more patties at once however you tend to lose out on the nice char flavor. Use a wire rack to keep the patties out of their fat so they don’t just boil.

Broiling: Similar to baking but adds a bit more of the char on the patties. Use a wire rack and broil a little further away to prevent burning.

Air Frying: Maybe a little messy but can add a unique flavor. This method offers minimal oil and the drip tray will reduce fat. The texture may be a little different.

Summary of Cooking Method Impact

Method	Fat Content	Nutrient Retention	Risk of Harmful Compounds	Cooking Time
Grilling	Lower	Moderate	Higher (HCAs/PAHs)	Fast
Pan-frying	Higher	Good	Moderate	Fast
Baking	Lower	Good	Low	Medium
Broiling	Lower	Moderate	Moderate	Fast
Air Frying	Lower	Good	Low	Fast
Sous Vide	Very low	Excellent	Minimal	Slow

For decades, everyone has been talking about protein for muscle growth, weightloss, better health, but is protein overhyped? We’ve written articles on the subject as well. There’s no doubt that protein is important but these days it seems like it is the only nutrient that you need. Which is obviously not the case but how should you approach protein in your meal plan? 

Most people in developed countries already meet or exceed the RDA (~0.8g/kg body weight). More isn’t always better, especially if you don’t have an active lifestyle. 

Benefits of Protein

Builds and Repairs Tissues: Protein is essential for your body’s repair and maintenance. From muscles to your skin, organs, and bones, they all use protein to stay healthy.

Supports Muscle Health: Lean muscle mass is the popular approach to health these days and protein helps build and keep lean muscle mass.

Vital for Enzymes & Hormones: These help regulate essential functions like metabolism, digestion, and blood sugar control.

Hunger: Protein takes longer to digest than carbohydrates, helping you feel fuller for longer.

Boosts Immune Function: Your immune system relies on proteins to build antibodies and immune cells. 

Ok so if protein does all of this then how can it be overhyped?

Problems with Too Much Protein

Kidney Strain (Especially if You Have Kidney Issues)

High protein intake increases the amount of waste the kidneys must process & filter out. For healthy people this isn’t as much of an issue but for people with pre-existing kidney disease, this can strain and potentially worsen kidney function.

Dehydration

Breaking down protein produces urea, which the body excretes through urine. This process may increase fluid loss, leading to dehydration if you’re not drinking enough water. So as you up your protein you need to increase your water intake as well.

Digestive Issues

Too much protein, especially from meat-heavy or low-fiber diets, can lead to constipation, diarrhea, and bloating. Not enough carbohydrates or fiber-rich foods may worsen these symptoms. 

Increased Risk of Heart Disease (Depending on Protein Source)

High intake of red and processed meats (e.g., bacon, sausages, fatty steaks) can raise the risk of heart disease, high cholesterol, and some cancers. Lean proteins like fish, legumes, and poultry are healthier alternatives.

Weight Gain

Excess protein still provides calories. If your body doesn’t use it for energy or repair, it can be converted to fat, contributing to weight gain. If you don’t lead an active lifestyle, you don’t necessarily need to focus on protein as much.

Metabolic Burden and Fatigue

Very high protein with low carb intake (like extreme keto diets) can lead to fatigue, cognitive issues, and irritability. This is because your brain prefers glucose and limiting it in your diet in favor of protein can upset the balanced diet.

How Much is Too Much Protein

For non-atheletes, you don’t need 200g of protein a day if you’re not lifting intensely or building muscle. For general health, 1.2–1.6g/kg of body weight is a safe, optimal range for most adults.

Goal / Lifestyle	Protein per kg of body weight	Protein per lb of body weight
Sedentary (minimal activity)	0.8 g/kg	~0.36 g/lb
Active (light exercise)	1.2–1.6 g/kg	~0.55–0.73 g/lb
Strength training / Muscle gain	1.6–2.2 g/kg	~0.73–1.0 g/lb
Fat loss (with exercise)	1.8–2.4 g/kg	~0.82–1.1 g/lb
Older adults (to prevent muscle loss)	1.2–2.0 g/kg	~0.55–0.91 g/lb

It’s All About Balance

Protein is crucial for so many healthy functions of your body. The problem arises when you ignore other nutrients for the sake of maxing protein. Your body needs carbohydrates, fats, vitamins, and minerals to operate efficiently. Everything works together to process, breakdown, metabolize, and repair your body. Many of the, but not all, diets hyper focus on one nutrient while ignoring and under appreciating the value that a well rounded diet brings. Some diets are only meant for the short term and that can be ok but ultimately your body needs it all.

Of course everyone’s body is different and your needs will be different. Consult a dietitian to better understand your exact needs and whether or not protein is overhyped for you.

Asian meal prep for weight loss is one of the most delicious ways to eat healthy. Asian cuisine is a wide selection of cuisines and today we will be picking some of the easiest, most delicious, and healthiest meals from these cuisines. After you’ve perfected some of these cooking methods and working with the ingredients you can explore a lot of new recipes.

Why Asian Meal Prep Makes Is Great For Weight Loss

Asian meal prep focuses on whole foods, fresh ingredients, and lean proteins so it’s already off to a good start. Balancing flavors, nutrients, and textures, are a perfect way to eat healthy without feeling like you’re sacrificing good food.

Key reasons why Asian meal prep for weight loss works so well:

• Low in added sugar
• High in fiber and antioxidants
• Uses healthy fats like sesame or avocado oil in small amounts
• Naturally portion-controlled (think bento boxes or rice bowls)
• Loaded with herbs, spices, and umami flavors instead of heavy sauces

Weight-Loss Friendly Asian Ingredients

These key ingredients to Asian meals are nutrient dense and delicious. Focus on recipes that include these ingredients or make substitutions in your favorite Asian recipes.

Ingredient	Benefits
Bok choy, napa cabbage	Low-calorie, high-fiber greens
Miso (fermented soy)	Probiotic-rich, supports gut health
Tofu and tempeh	Lean plant-based protein
Edamame	High in protein and fiber
Shirataki noodles (konjac)	Ultra-low calorie, filling
Brown rice or quinoa	Complex carbs, slow energy release
Ginger and garlic	Anti-inflammatory, boosts metabolism
Chili and gochujang	May aid fat oxidation and satiety
Fish (salmon, mackerel)	Omega-3s, promotes fat metabolism

Healthy Asian Meal Prep Cooking Methods

• Steaming: No oil required, retains nutrients, and keeps food moist and low in calories. Not necessarily ideal for meal prepping days in advance but a great way to cook food without adding calories.
• Boiling/Poaching: Cooks food in water or broth without added fat; great for hydrating meals. 
• Stir-Frying (with minimal oil): Quick cooking at high heat with small amounts of oil preserves nutrients and texture. Oil contains a lot of fat so the less that is absorbed into the food the better for weight loss. Use avocado or sesame oil sparingly.
• Hot Pot (Shabu-Shabu style): Diners cook food at the table in simmering broth — no oil, total control over ingredients. It’s a fun way to dine but you can find yourself eating much more than is necessary. Order one round of ingredients and stick to your portion.
• Grilling: Fat drips off during cooking, and char-grilling enhances flavor without heavy sauces. Who knew delicious could be so healthy.
• Fermenting (for gut health): Supports digestion, low in calories, and adds flavor without fat. Kimchi is delicious and a great side to many other recipes. You can find this in some grocery stores and it can be really good, just find a brand that you like.Raw or Lightly Pickled: Keeps ingredients fresh and full of enzymes and fiber.

Asian Meal Prep Recipes For Weight Loss