Category: Blog

The next time you’re grocery shopping for the coming week, consider changing it up for your kids’ lunches. Try these Asian lunch ideas for kids to expand their pallet and show them something exciting and different. Asian cuisines are diverse so we wanted to start with the more basic to cook and child-friendly meals.

Asian recipes are a fantastic way to get kids to eat nutritious meals. The approach to veggies and proteins is so different from Western cuisines that you may find you can slip some veggies by without your kid noticing. 

The change in textures and flavors might surprise them at first but serve them Asian meals at home first and get a feeling for what they like. If they like hoisin sauce, lean on that. If they prefer soy sauce then you’re in luck and there are tons of soy sauce forward recipes that you can make. Cooking the first few meals at home will help them feel safer about trying it and you can encourage them to at least try it.

Another approach to introducing Asian lunches to your kids is by mimicking their favorite meal. If they like chicken nuggets, try chicken skewer recipes. If they prefer simpler meals try Onigiri. That’s essentially rice and whatever filling you want to use. In fact, you don’t have to use a traditional filling. We’ve never tried peanut and jelly in a rice ball but it could work for a kid.

Asian Lunch Ideas

2. Chicken Teriyaki Rice Bowl – Chicken is an easy meat to get kids to eat and there are a few ways to prepare it so they’re already used to it. Cook with teriyaki sauce and put it over rice with vegetables and you’re essentially done. Cook the chicken with broccoli or carrots, use a store-bought teriyaki sauce packet, and put it over rice and you’re done. This can easily be bulk made and meal prepped.

4. Onigiri (Japanese Rice Balls) – Onigiri are rice balls filled with your choice of ingredients and made to be eaten with your hands. It requires rice that can be molded around the filling and stay together as it’s eaten. This is a little bit trickier because you have to be able to cook rice to the right consistency to get it sticky enough without it turning into jelly. With a little bit of practice, and a rice cooker, you’ll get it right and once you do you’ll be set. You can fill it with anything though. Ham and cheese, salmon, tuna and mayo, peanut butter and jelly. Finish it off with a piece of nori for a more authentic approach or leave it off if it doesn’t fit the filling. Also you can use cookie cutters as molds for the rice so that they come out as fun shapes like stars or hearts. This is a really nice touch and a lot of fun for kids.

5. Dumpling Lunchbox – Dumplings can be a great place to start since they’re so versatile. You can steam, pan-fry, or boil them, they can be filled with a series of different ingredients, pork, chicken, veggie. The store-bought dumplings are great and the only potential issue is the sodium. Service with a little sauce of choice and it’s an excellent, fun meal for kids.

7. Thai Chicken Satay with Peanut Sauce – Chicken Satay skewers are a perfect place to start with asian lunches for kids. It’s essentially baked chicken which most kids are happy to eat. Add a sauce on top as they cook made from coconut milk, garlic, and honey for a tasty flavor. On side include a peanut sauce for dipping with cucumber slices and introduce a whole new cuisine to your kids.

Tips for Making Asian Lunches For Kids

• Make it colorful: Everyone eats with their eyes first but that is especially true for kids. Make it look exciting and they’re far more likely to try it.
• Use bento boxes: Bento boxes are compartmentalized containers filled with a series of small portions of food. This is great for variety, maximizing nutrients, and addressing picky eaters (they’re more likely to like something if you serve 5 or 6 foods)
• Keep flavors mild: Asian cuisines are known for their use of spices with bold flavors that are unique and delicious, however kids who are not used to these flavors or boldness may be turned off. Build up to strong flavors but until then, keep it mild.

Introduce your kids early to new flavors and cuisines and encourage them to explore a variety of food. You may also find that Asian lunches for kids are a great way to serve veggies in a way your kids actually like. Try some of our delicious and nutritious asian recipes for easy to cook meals.

Asian-inspired lunch ideas for kids

Grilled Hoisin Chicken with Soba Noodles

This Grilled Hoisin Chicken with Soba Noodles recipe is the perfect balance of flavor, nutrition, and convenience. It’s a must-try for anyone looking to add a little global flavor to their weekly meal prep. Enjoy your busy week knowing you’ve got a delicious, home-cooked meal ready to go! This post may contain affiliate links. Please…

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Air Fryer Honey Sesame Chicken Bites

Hello foodie friends! I’m excited to share this delicious and healthy honey sesame, air fryer chicken recipe that’s not only convenient and cheap but also just as good as takeout! I also want to talk to you about the magic of sesame seeds and how they can add amazing flavor to your Asian-Inspired chicken dishes. In…

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Ground Beef and Broccoli Stir Fry

Enjoy this delicious, healthy beef stir fry recipe that is filled with nutrients from broccoli and bell peppers. This post may contain affiliate links. Please see our privacy policy for details. Get your eating habits back to a place that helps you feel great. Here’s a tasty and easy beef broccoli stir fry to add…

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Beef Stir Fry with Squash Noodles

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It may still be a ways off for most people but in the not too distant future we will be considering meal prepping with synthetic meats. Synthetic meats, also known as cultivated or lab-grown meats, are grown through a process called cellular agriculture. This approach has a few benefits over traditional proteins.

How synthetic meats are created

1. Cell Collection: Scientists extract a small sample of muscle cells from an animal, typically through a biopsy, without significantly harming the animal.
2. Cell Cultivation: These cells are placed in a nutrient-rich culture medium containing amino acids, vitamins, and growth factors that help them multiply.
3. Scaffolding: The growing cells are placed on a scaffold or edible structure to help them develop into muscle fibers, mimicking the texture of real meat.
4. Bioreactor Growth: The cells are transferred to a bioreactor, where they continue to grow and form muscle tissue in a controlled environment.
5. Harvesting and Processing: Once fully developed, the meat is harvested, shaped, and processed into familiar products like burgers, nuggets, or steaks.

Nutritional Benefits of Lab-Grown Proteins

One of the major benefits of meal prepping with lab-grown meats is that the nutrients can be customized. Same amount of meat with more protein, healthy fats, and less calories and contaminants.

• Protein Optimization: Can have higher protein levels compared to traditional meats.
• Healthy Fats: lab-grown meats have reduced saturated fats while containing higher omega-3 fatty acids.
• Vitamins: Increase in essential vitamins and minerals such as B12, iron, and zinc.
• Lower Contaminants: Free from antibiotics, hormones, and potential ocean pollutants like mercury or microplastics found in seafood.

Cruelty Free & Sustainable Meats

Meal prepping with synthetic meats is also cruelty free. This is a big opportunity for vegetarians and vegans that refuse to eat animals to re-introduce meat based protein into their diets. Of course there are other considerations but at least the cruelty-free part is a big perk.

Sustainability is an issue with traditional meat and ranching. It takes a lot of land and energy while creating a ton of waste and greenhouse gases. Even small changes in environmental sustainability can have huge impacts on the world. Now lab-grown meats have their own energy and waste issues but more research is being done and this can potentially be addressed in new ways. 

How to Meal Prep with Synthetic Meats 

Lab-grown meats act and taste very similarly to traditional meats however there are some adaptations to maximize taste and nutritional value. Using high-heat searing can help create a more authentic crust. Marinades and spice rubs will improve flavor while providing an overall meal anyways.

Reality of Synthetic Meats

Realistically synthetic meats are years or decades off from being a daily thing for the general public. Scaling takes time but costs are the real issue. The cost of lab-grown meats is about 3-4 higher than traditional meat raising. That price has come down fast in the past decade though and the price could be made reasonable through scale. 

Conclusion on Meal Prepping with Synthetic Meats

It’s probably going to be a hard pill to swallow for most people. Meat that is entirely lab-grown sounds science fiction or gross however for future generations, this could be a very normal thing. The health benefits are looking impressive but the long term impacts of lab-grown meats will take time to understand. Either way, synthetic meats in your grocery store are likely to be a thing within a matter of years.

For some, having a rice cooker in the kitchen has been a thing their entire life. For the rest of us, we have to venture out to do our own rice cooker shopping. Which rice cooker to buy? Team members found themselves asking the same question with similar outcomes. These are some of our favorite rice cookers and how we use them. This post contains affiliate links.

About Rice Nutrition

White rice is the most common, or popular, type of rice. Think Jasmine or basmati rice. White rice is mostly made of carbohydrates and contains protein, fiber, and some vitamins and minerals. It’s not nutrient dense, unlike brown rice which offers much more nutrition. Brown rice is a wide category with rice that comes in a variety of colors, reddish, purplish, and even black. Brown rice has less calories than white rice while delivering more protein and fiber. If you have the choice, go with brown rice over white when you can.

Benefits of a Rice Cooker

Outside of the West, rice cookers are extremely common in home kitchens. The consistency and ease make it a perfect way to cook rice in bulk and have it ready anytime.

1. Consistent Results – A rice cooker eliminates the guesswork, ensuring perfectly cooked rice every time. Once you’ve figured out the particular needs of your rice cooker, you can make perfectly cooked rice every day. 
2. It’s Easy – Simply add rice and water, press a button, and let the cooker do the work while you work on other parts of the meal. It’s so easy that a child can do it. Which makes it great for families. You can also much more easily avoid food waste by cooking too much or burning the rice.
3. Keep Warm Function – Most models keep rice warm for hours, ensuring it’s ready whenever you need it. This is a fantastic part about rice cookers. Having the rice constantly be available means every little snack can be accompanied by some rice with ease.
4. Energy Efficient – Compared to stovetop cooking, rice cookers use less energy. As long as you use your rice cooker consistently it’s a great compliment to your kitchen tools.
5. Easy to Clean – Non-stick inner pots make cleaning up a breeze. Skip out on washing a big pot or pan.

Best Rice Cookers on the Market

1. Zojirushi Micom 3-Cup Compact Size:

One of the best, if not the king of rice cookers. Zojirushi, well known for the little song it plays when your rice is ready and the cute elephant logo, is considered by many to be the cadillac of rice cookers. It’s pricey though and if you’re not sure how much rice you’ll be eating, you may want to wait to get this rice cooker. 

• Compact: With its compact size and ability to cook as little as 1/2 a cup of rice or oats, this rice cooker is ideal for small families or couples
• By activating brown rice, GABA, one of the nutrients contained in brown rice, increases its amount by 1.5 times as much as that contained in non-activated brown rice
• Long Grain White Menu Setting: The cooking flow is different than the White rice setting because long-grain white rice cooks differently than short or medium-grain white rice

2. Aroma Housewares 4-Cups:

This is a great starter rice cooker. It’s where some of our team members started. It’s super easy to use with fewer options but once you get the hang of it, it’s very consistent and produces delicious rice. It’s far more affordable than the competitors and perfect for dipping your toes into the daily rice cooking pool.

• Perfectly prepares 2 to 4 cups of any variety of cooked rice
• Simple, one-touch operation with automatic Warm mode
• Easy-to-clean, nonstick removable inner pot

3. CUCKOO Heating Pressure Cooker & Warmer:

The CUCKOO pressure cooker/rice cooker has some expensive models but justifies it with the versatility in what it can cook. Since it seals and can pressure cook, it’s closer to an instant pot than a typical rice cooker. This makes a great gift for fans of rice or cooking.

• 13 Versatile Modes: Choose from GABA/brown rice, glutinous/white rice, nu rung ji, multi-cook, and more
• Large Capacity: From large family gatherings to housewarming dinners, this rice cooker provides a generous serving amount with a 20-cup (cooked) capacity
• Easy-to-Use Functionality: Effortlessly cook with user-friendly digital controls, a modern LED display, and Fuzzy Logic Technology

4. Instant Pot Duo 7-in-1 Electric Pressure Cooker:

The Instant Pot is very well known for its versatility and comparably affordable price. If you’re not sure that you’ll want to eat rice everyday, this could be a good option for you since the instant pot has tons of settings allowing for a ton of uses.

• 13 customizable Smart Programs for pressure cooking ribs, soups, beans, rice, poultry, yogurt, desserts and more.
• Pressure cook delicious one-pot meals up to 70% faster than traditional cooking methods or slow cook your favorite traditional recipes – just like grandma used to make.
• Finger-print resistant, stainless-steel sides and dishwasher-safe lid, inner pot, and accessories.

How to Use a Rice Cooker

1. Measure the Rice – Use the measuring cup that comes with your rice cooker to get the correct ratio. The water to rice ratio is important however once you get good at it, you can eyeball it and use less accurate measuring methods.
2. Rinse the Rice – Rinsing removes excess starch, preventing overly sticky or mushy rice. This actually makes a huge difference and even if you’ve never rinsed your rice before, try it out. Practice and try a few different methods to nail down the perfect rice for you.
3. Add Water – Follow the water-to-rice ratio recommended for your specific type of rice. 
4. Start the Cooker – Close the lid, select the appropriate setting, and press start.
5. Stir – You may need to stir your rice as it’s nearing being done. This is not an official step but we have found that with the more affordable rice cooker options, the bottom rice can burn if you don’t give it a stir as the water becomes no longer visible above the rice.
6. Let It Rest – Once cooking is complete, allow the rice to sit for a few minutes, up to ten minutes, to absorb remaining moisture. This resting phase is also very important. As excited as you’ll be to taste the rice right away, wait and it’ll be better.
7. Fluff and Serve – Use a rice paddle to fluff the rice before serving.

Expert Tips for a Rice Cooker

• Use the Right Rice-to-Water Ratio – White rice typically requires a 1:1 ratio, while brown rice needs more water. Many people use the one-digit measuring method, which is where the water level should be one finger digit above the top of the rice. This obviously is dependent on the shape of your container but in a lot of cases, works pretty well.
• Soak Brown Rice – Soaking for 30 minutes before cooking can improve texture.
• Clean Immediately After Use – Prevents dried-on residue and keeps the cooker in top shape. Wet rice can also grow mold very quickly so don’t leave it in the sink for very long.
• Use the ‘Keep Warm’ Feature Wisely – Prolonged warming can dry out the rice, so fluff it periodically.
• Experiment with Different Grains – Quinoa, barley, and even couscous cook well in a rice cooker.

How to Flavor Rice in a Rice Cooker

• Use Broth Instead of Water – Swap plain water with chicken, vegetable, or beef broth for enhanced taste. White rice with water will come out very bland which is fine if you plan on putting a sauce or veggies with the rice but even still you may find yourself wanting a bit more flavor. Especially if your meal is going to be majority rice (we get it, rice is cheap we’ve all made a few bucks stretch).
• Add Aromatics – Garlic, onion, bay leaves, or star anise infuse rice with delicious flavors. This can be a great way to add an additional layer to your dish.
• Include Spices and Herbs – Turmeric, cinnamon, cumin, or fresh herbs like cilantro can add depth. Get inspired by the pre-flavored rices at the store but make your own. You’ll be surprised how much better your rice is than the instant rices at the store.
• Mix in Coconut Milk – Great for making coconut rice with a creamy, slightly sweet taste.
• Stir in Butter or Olive Oil – A small amount of fat adds richness and prevents sticking.

Other Foods in a Rice Cooker

Rice cookers can be used to cook a lot of different foods. From boiling eggs, to cooking oatmeal, or even making small cakes. Some people even make soups and stews. Much like a slower cooker, or crock pot, rice cookers are versatile and just take a little practice. The instant pot is a good example of this flexibility and probably a good place to start if you plan on cooking foods besides rice.

A healthy gut is essential for a healthy life and knowing how to meal prep with gut-friendly foods can make the difference in a long life. Every human body is home to trillions of microorganisms that live with us and help support our bodily functions and health. Good gut health can lower inflammation, improve your immune system, and increase metabolism. These days gut health is finally being recognized for the value that it brings. It’s easy to incorporate many gut-friendly foods into your meal prep when you know what they are.

Choose Gut-Friendly Foods

It’s all about supporting a healthy gut microbiome with varied bacteria. These foods will foster an environment to aid in digestion.

Probiotic-rich foods: Probiotic foods are foods that contain live microorganisms that add to your own. 

• Yogurt, kefir, sauerkraut, kimchi, miso, and kombucha provide good bacteria that promote gut health.

Prebiotic foods: plant-based foods that feed the good bacteria in your gut. They are typically high in fiber.

• Garlic, onions, leeks, asparagus, bananas, and oats feed the beneficial bacteria in your gut.
• Fiber-rich foods: Whole grains, legumes, nuts, seeds, and vegetables help promote regular bowel movements and overall digestive health.
• Anti-inflammatory foods: Ginger, turmeric, leafy greens, and fatty fish can help reduce gut inflammation.
• Hydrating foods: Cucumbers, watermelon, celery, and broth-based soups support proper digestion.

Avoid overly-processed foods, like sodas, chips, and breakfast cereals. All of these types of foods include a lot of artificial ingredients and preservatives that can wreak havoc on your gut biome.

When preparing these ingredients, the best way to maintain the health benefits is to either eat them raw or by steaming. These microbes can be sensitive to heat and the goal is to retain them alive. 

Balance Your Gut-Friendly Meal Prep

A well-balanced menu should include a variety of gut-friendly ingredients to maximize benefits. Consider the following meal prep ideas:

• Breakfast: Overnight oats with bananas and chia seeds or a smoothie with kefir, spinach, and flaxseeds can provide a delicious and nutritious breakfast as well as kefir, oats, and bananas are great for your gut. Consider our Chia pudding with mixed berries recipe.

Chia Pudding with Mixed Berries

Chia Pudding with Mixed Berries – a vibrant, nutrient-packed creation that spells a simple, healthy breakfast with a touch of culinary artistry. Enjoy your mornings with this fuss-free delight, and remember, meal prep isn’t just about saving time – it’s about embracing a delicious and nutritious lifestyle. Happy prepping! This post may contain affiliate links.…

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• Lunch: Quinoa and roasted vegetable salad with a miso dressing or a brown rice bowl with fermented vegetables and grilled salmon. The quinoa is high in fiber, which can help with digestion and reduce constipation, while the polyphenols in Quinoa can improve the intestinal flora environment.

Citrus Shrimp Quinoa Spinach Salad

This citrus flavored shrimp quinoa with spinach salad is a fresh and easy lunch meal prep that you can prep for yourself in less than 20 minutes! This post may contain affiliate links. Please see our privacy policy for details. Reasons Why We Love This Shrimp Quinoa Spinach Salad This salad has vibrant flavors paired…

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• Dinner: Lentil soup with turmeric and ginger or a stir-fry with tempeh, garlic, and leafy greens. Try our homemade lemongrass beef stew recipe for a great mix of gut-friendly ingredients including mushrooms. Mushrooms are a natural source of fiber, which feeds the beneficial bacteria in your intestines, helps reduce inflammation in the digestive tract, and helps prevent ulcers.

Homemade Lemongrass Beef Stew Recipe

Instant Pot’s can be a lifesaver when you’re short on time but want to pack big flavors into a meal. It does just that with this Vietnamese inspired lemongrass beef stew. This quick to prepare and painless to cook meal is vibrating with the flavors of lemongrass (obviously), garlic, anise, clove and bay leaves and…

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Include fermented foods separately: Add probiotic-rich foods like kimchi or sauerkraut just before eating to retain their beneficial bacteria.

Stay Hydrated

Drinking plenty of water and herbal teas like ginger or peppermint can aid digestion. Additionally, mindful eating—chewing slowly and focusing on your meal—can enhance nutrient absorption and gut function.

Meal prepping with gut-friendly foods is an excellent way to improve digestion, support a healthy microbiome, and simplify your daily routine. By incorporating probiotic-rich, fiber-packed, and anti-inflammatory ingredients into your meal prep, you can promote better gut health while enjoying delicious and nourishing meals all week long. Start small, experiment with different foods, and find what works best for your body!

February is American Heart month and so we are providing some helpful insights to meal prep for heart health. People often meal prep to lose weight or save money but there are many other dietary restrictions some of which are based on medical conditions. High blood pressure, diabetes, and other conditions can all benefit from a heart healthy meal plan.  

Why Meal Prep for Heart Health

Eating breakfast, lunch, or dinner when you’re at work, or out and about, often falls back on food options that are high in fat, sodium, or sugar. Meal prepping ahead of time gives you a healthy option that is convenient and portable. 

Portion control is a big part of heart healthy meal prep. Overeating contributes to weight gain and stress on your cardiovascular system. When you plan your meals however, you can adjust your vegetable and protein balance and control overindulgence. Control portions with tools like measuring cups or food scales.

Heart-Healthy Foods to Include

To keep your heart in top shape, focus on these nutrient-rich ingredients:

• Lean Proteins: Salmon, chicken breast, tofu, lentils, and beans.
• Whole Grains: Quinoa, brown rice, farro, and oats provide fiber to help lower cholesterol.
• Healthy Fats: Avocados, olive oil, nuts, and seeds.
• Fruits and Vegetables: Leafy greens, berries, sweet potatoes, and cruciferous veggies like broccoli.
• Herbs and Spices: Garlic, turmeric, cinnamon, and other spices add flavor without extra sodium.
• Antioxidants: Found in colorful fruits and vegetables, antioxidants reduce inflammation and protect against cardiovascular damage.
• Potassium: Helps regulate blood pressure. Great sources include bananas, sweet potatoes, spinach, and beans.

Foods to Avoid for a Heart Healthy Meal Prep

Foods High in Saturated Fats: Saturated fats can increase LDL (“bad”) cholesterol levels, contributing to plaque buildup in arteries.

• Fatty cuts of red meat, full-fat dairy products (butter, cheese, cream), coconut oil and palm oil

Foods Containing Trans Fats: Trans fats raise LDL cholesterol and lower HDL (“good”) cholesterol, increasing the risk of heart disease.

• Partially hydrogenated oils, Margarine, processed baked goods (cookies, cakes, pastries), fried fast foods

Foods High in Sodium (Salt): Excess sodium can lead to high blood pressure, a major risk factor for heart disease.

• Processed meats (bacon, sausage, hot dogs), packaged snacks (chips, pretzels), canned soups and vegetables (unless labeled low-sodium), frozen meals and pre-packaged foods, restaurant meals, especially fast food

Sugary Foods and Beverages: High sugar intake can lead to weight gain, diabetes, and increased triglyceride levels, all of which strain the heart.

• Sodas and sweetened beverages, candy and desserts, breakfast cereals with added sugar, sweetened yogurt and flavored milk

Refined Carbohydrates: Refined carbs are quickly broken down into sugar, causing blood sugar spikes and increased fat storage.

• White bread, white rice, and pasta made from refined flour, packaged crackers and snacks, sugary breakfast cereals

High-Cholesterol Foods: While dietary cholesterol may not impact everyone equally, consuming too much can increase blood cholesterol levels in some individuals.

• Organ meats (liver, kidney), Shellfish, Egg yolks (in moderation is fine for most people)

Deep-Fried Foods: Frying increases calorie content and often uses unhealthy oils high in trans fats.

• Fried chicken, french fries, fried snacks

Processed and Packaged Foods: Often contain hidden trans fats, added sugar, and high sodium levels.

• Instant noodles, boxed meals, ready-to-eat frozen dinners

Learning how to meal prep to avoid common food allergies is great not just for yourself but if you ever cook for others. Even if you don’t have a food allergy, coworkers or family members might. Some food allergies can be so severe they can’t even be in the same room as someone consuming the triggering food. You may even have intolerances without recognizing that’s what it is. Knowing common food allergies and what to look out for can make the difference in someone enjoying your food or breaking out in hives.

Food Allergies vs Intolerance

Both allergies and intolerances to ingredients both create a reaction; they are not actually the same physiological response. Food allergies involve an immune system response that can range from mild to severe, from hives to anaphylaxis. These can be deadly and need to be taken very seriously. Food intolerances are more often related to a digestive bodily response. Your struggles to break down certain foods and it responds with discomfort, bloating, and diarrhea. You may have intolerances without ever putting two and two together that specific ingredients are leading to your discomfort. Whether it’s dairy or acidic foods, there are tons of foods that can cause a response. We’re focused on allergies in this article though.

Understanding Common Food Allergens

Most adults know that they have a food allergy but new allergies can develop or you may have kids that are new to certain foods. This list of common food allergens and their symptoms will help you identify signs.

• Milk: Symptoms may include hives, swelling, difficulty breathing, or gastrointestinal distress.
• Eggs: Symptoms may include skin rashes, nasal congestion, stomach pain, or anaphylaxis in severe cases.
• Peanuts: Symptoms often include skin reactions like redness or hives, itching, throat tightness, or difficulty breathing.
• Tree nuts (e.g., almonds, walnuts, cashews): Reactions may include swelling, difficulty swallowing, vomiting, or anaphylaxis.
• Fish: Symptoms may include nausea, wheezing, swelling, or hives.
• Shellfish (e.g., shrimp, crab, lobster): Common reactions include itching, swelling, difficulty breathing, or gastrointestinal upset.
• Wheat: Symptoms may include hives, nasal congestion, digestive issues, or in some cases, celiac disease.
• Soy: Reactions may include flushing, itching, stomach pain, or diarrhea.
• Sesame: Symptoms often include hives, swelling, nasal congestion, or severe reactions like anaphylaxis.

Tips for Safe Meal Prepping to Avoid Common Allergies

If you meal prep your lunch for school or work, you may be eating near someone with a severe reaction to certain foods. If you share food or plan on cooking for a group, learning to meal prep to avoid common allergies can make someone’s day. People with common food allergies get used to having to skip the potluck so make something that everyone can enjoy and they’ll appreciate it. 

1. Cross-Contamination Prevention: cross-contamination can happen very quickly and subtly. Anytime you’re cooking with an ingredient, the allergens can be passed from one surface to another. For people with severe allergic reactions, this is enough to cause a reaction.
   • Use separate cutting boards, utensils, and containers for allergen-free meals.
   • Wash hands, surfaces, and tools thoroughly between uses.
   • Store allergen-free meals in clearly labeled containers to prevent mix-ups.
2. Ingredient Substitutions: this is a great way to meal prep for food allergies without sacrificing flavors. These simple substitutions can open up entire cuisines and always impress coworkers.
   • Wheat flour can be replaced with gluten-free alternatives like almond flour, coconut flour, or oat flour (if oats are certified gluten-free).
   • Instead of traditional milk, use plant-based milk like almond, coconut, or oat milk (if no nut allergies exist).
   • Substitute eggs with flaxseed or chia seed mixtures (1 tablespoon flaxseed/chia seed + 3 tablespoons water = 1 egg).
3. Read Labels Diligently: This may not be as obvious to everyone. If you’re not used to cooking allergy safe food, you may not know what to look out for.
   • Be vigilant about processed foods, sauces, and seasonings, which can contain hidden allergens.
   • Look for certifications such as “gluten-free” or “peanut-free” for added safety.
   • Don’t always trust the front of the package to tell the full story, read the ingredients list

Cuisines to Approach with Caution

Certain cuisines commonly use allergenic ingredients, so it’s wise to prepare these dishes with extra care:

• Asian cuisines: Typically uses a  lot of Soy, peanuts, sesame, and shellfish and some can be substituted while other recipes simply require the ingredient for the core flavor. Consider your eaters and what they’re allergic too before preparing Asian food.
• Italian cuisine: Italian food uses a lot of Dairy (cheese, butter) and wheat (pasta, bread) however these can be easily substituted and essentially taste the same. 
• Mediterranean cuisine: Many recipes often include tree nuts (like pine nuts in pesto), sesame (in tahini), and dairy. Sometimes they’re important to flavor but you can usually substitute them without much issue.

Remember, you may not have food allergies but someone near you or eating your food may. Meal prepping to avoid common food allergies can be as easy as one simple change. A small adjustment to avoid someone having a severe reaction is worth it.

Let’s dive into some comfort Chinese food meal prep. Some of the best comfort food in the world comes from China and that by itself is a broad statement. China has multiple regions with unique cuisines that bring in different ingredients, flavors, and preparations. From the fragrant broths of Cantonese soups to the umami-packed stir-fries of Sichuan, get prepared for some of the best comfort food in the world.

If you’re not used to Chinese food cooking, don’t worry. We are here to provide the basics and a place to start. Meal prep can be fun and adventurous and you should definitely try it out. There are tons of dishes for any nutritional plan and the variety in flavors can dramatically change your meal routine.

Do your grocery shopping early if you are not sure about the availability of these ingredients. You may find yourself hitting a few stores before you find everything but once you’re used to it, it’ll go much faster. 

Key Ingredients in Comfort Chinese Food Meal Prep

A good place to start, especially if you’re not as familiar with Chinese food cooking. These base ingredients will provide you with a lot of options in recipes. You may even have some of these ingredients in the pantry or fridge already. If you don’t have them, most grocery stores will carry most of these, otherwise look for an international or Asian grocery store or shop online. (You should go to an Asian grocery store if you’re near one, they’re very cool and will have unique ingredients that’ll inspire you)

Rice: There are many types of rice in the world and in China alone. These basic types of rice will carry you far though.

• Long-Grain Rice: Jasmine rice
• Good for fried rice, stir-fry dishes, and it’s all around delicious.
• Medium-Grain Rice: Calrose rice
• Good for steamed rice and it’s versatile so it can work with a lot of Asian recipes as well as western recipes.
• Short-Grain Rice (Sticky Rice): Sweet rice
• Good for dishes like zongzi (sticky rice dumplings), lo mai gai (sticky rice with chicken), and sweet rice desserts.

Noodles: Just like the rice, there are many different types of noodles in Chinese cuisine but these basics will cover you in a lot of situations, especially for the types of recipes you’re likely to tackle.

• Wheat Based Noodles
  • Egg Noodles
  • Use these noodles for dishes like chow mein, lo mein, and wonton noodle soup.
  • Hand-Pulled Noodles (Lamian)
  • Ideal for dishes like beef noodle soup or stir-fried hand-pulled noodles.
  • Shanghai Noodles
  • Popular in stir-fried noodle dishes like Shanghai-style stir-fried noodles.
• Rice Noodles
  • Vermicelli (Rice Stick Noodles)
  • Common in soups (pho, though Vietnamese, is similar), spring rolls, and stir-fries like chow fun.
  • Wide Rice Noodles (Ho Fun)
  • Perfect for stir-fried dishes like beef chow fun or soups.
  • Rice Noodle Sheets
  • Used in dim sum dishes like cheung fun (steamed rice noodle rolls).
• Glass Noodles (Cellophane Noodles)
• Often used in hotpots, stir-fries, or salads.

• Soy Sauce: Adds umami and depth to dishes. Look for low sodium Soy Sauce for better nutrition
• Ginger and Garlic: Aromatic bases that support digestion and immunity. These are incredibly important staples in Chinese cooking so be prepared to use them often.
• Vegetables: Bok choy, Chinese broccoli, and napa cabbage are common, offering fiber, vitamins, and antioxidants.
• Protein Sources: Tofu, pork, chicken, and fish are frequently used, delivering high-quality protein and essential nutrients. There are great lean protein options throughout Chinese recipes making it great for healthy meal prepping.
• Spices and Sauces: Ingredients like Sichuan peppercorns, oyster sauce, sesame oil, and fermented black beans create robust, distinctive flavors. These may be harder to find but an Asian grocery store or website should have them.

Styles of Comfort Chinese Food

Chinese comfort food comes in a variety of regional styles, each with unique flavors and textures. This is only scratching the surface but we had to pick our favorites. These are all great choices when you’re looking for comfort food but not fried chicken and mashed potatoes. This food will warm your body and soul and excite your taste buds like no other cuisines.

Cantonese Comfort Food

Cantonese style food is known for its balanced approach to flavors, ingredients, and nutrition. Light and fresh foods prepared with more mild seasonings, to let the flavors of the core ingredients to come through, sets this cuisine apart from the others. These more raw natural flavors can be easier on you and can make a great choice for lunches..

Cantonese Steamed Fish (清蒸鱼)

Light, healthy, and delicately flavored, this dish is a classic comfort food in Cantonese cuisine.

Cantonese Char Siu (叉烧 – BBQ Pork)

Sweet, sticky, and savory, char siu is a quintessential comfort food for many Cantonese families.

Cantonese Congee (粥)

Warm, soft, and soothing, congee is a staple comfort dish, especially during cold weather or when feeling unwell.

Sichuan Comfort Food

Sichuan comfort Chinese food meal prep is famous for its bold and spicy flavors. The chili and peppercorns used throughout the recipes will light a bit of a fire in your mouth. You can adjust to your personal tastes. These are great lunch and dinner recipes to warm you up and wake you up with the heat.

Mapo Tofu (麻婆豆腐)

Rich, spicy, and numbing, this dish combines tender tofu with a flavorful sauce that feels like a warm hug on a cold day.

Dan Dan Noodles (担担面)

This spicy noodle dish features a luscious sesame sauce, chili oil, and savory minced meat that clings to every strand of noodle.

Sichuan Twice-Cooked Pork (回锅肉)

This dish features tender pork belly stir-fried with spicy and savory flavors, creating a hearty meal that pairs perfectly with rice.

Northern Chinese Comfort Food

Northern Chinese comfort food meal prep will be more hearty and carb-focused. This makes it perfect for keeping you full and warm throughout the day. 

Beef and Lamb Dumplings (牛肉或羊肉饺子)

Handmade dumplings are a quintessential Northern Chinese comfort food, enjoyed during family gatherings or as a warm meal on cold days.

Hand-Pulled Noodles (拉面)

These chewy, handmade noodles are the epitome of Northern Chinese comfort food and pair well with savory broths or stir-fries.

Shanghai Comfort Food

Comfort Chinese food meal prep in the Shanghai style will be sweet and savory, emphasizing braising and slow-cooked dishes with rich flavors. Truly some of the best food you will ever taste.

Shanghai Braised Pork Belly (红烧肉)

This iconic dish is tender, melt-in-your-mouth pork belly glazed in a sweet and savory soy-based sauce, perfect for pairing with steamed rice.

Shanghai Scallion Oil Noodles (葱油拌面)

This simple yet flavorful noodle dish is tossed with fragrant scallion-infused oil and a touch of soy sauce for a quick, satisfying meal.

Shanghai Soup Dumplings (小笼包)

These delicate steamed dumplings filled with juicy pork and broth are the ultimate comfort food, delivering a burst of flavor in every bite.

Prep Yo Self Comfort Chinese Food Meal Prep Recipes

We’ve taken our own approach to classic Chinese recipes that are a little easier to do in the states and are a little more nutritious. (lower sodium and sugar) If you don’t know where to start, try one of our recipes to get you going.

Tofu and Veggie Stir Fry

Crispy crunchy tofu flavored in a soy-ginger sauce and stir-fried with a bright and colorful mixture of vegetables. This post may contain affiliate links. Please see our privacy policy for details. Tofu tends to have a bad reputation for being bland. However, with the right combination of sauce and seasonings, it can soak up all…

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Beef Stir Fry with Garlicky Chinese Broccoli

Try Chinese Broccoli in your next stir-fry dish. Discover how to prep this nutritious green vegetable for your next weekly meal prep. This post may contain affiliate links. Please see our privacy policy for details. What is the difference between broccoli and Chinese broccoli? Chinese broccoli is in the same family as broccoli, Brassica Oleracea.…

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Ground Beef and Broccoli Stir Fry

Enjoy this delicious, healthy beef stir fry recipe that is filled with nutrients from broccoli and bell peppers. This post may contain affiliate links. Please see our privacy policy for details. Get your eating habits back to a place that helps you feel great. Here’s a tasty and easy beef broccoli stir fry to add…

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How To Make Pineapple Chicken Stir Fry

Stir-frys are a weekday favorite no matter what you put inside. They are great because you can typically take items that you have on hand, throw them in a pan to get cooking and have a quick, full meal in a matter of minutes. For this stir fry recipe, we opted to go with a…

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Fish meal prep should be one of the most popular meal prep options. The health benefits are hard to beat. High in protein and nutrients, low in calories and saturated fat, fish is extremely nutritious and can fit into almost any diet plan. Fish can be a little harder to cook perfectly but it’s delicious and safe to eat in a range of doneness.

Fish provides a whole new world of options and there isn’t anything else like it. This makes the extra work and drawbacks worth it. 

Benefits of Fish Meal Prep

Besides the nutritional value, fish packs a ton of flavor and offers a lot of flexibility in sides. Although fish isn’t as versatile as chicken, it’s a nice change of flavors and the texture that you get from well cooked fish is astounding. 

On average, 3.5 ounces (100 grams) of cooked fish provides about 20–25 grams of protein.

Fish is one of the best natural sources of omega-3 fatty acids. These healthy fats are crucial for reducing the risk of heart disease by lowering triglycerides and blood pressure. As well as supporting cognitive development and reducing the risk of neurological disorders and managing inflammatory conditions such as arthritis.

Fish is incredibly high in vitamins and minerals:

• Vitamin D: Supports bone health and immune function..
• Vitamin B12: Essential for red blood cell formation and nerve function
• Vitamin B6: Important for brain development and metabolism.
• Niacin (Vitamin B3): Helps convert food into energy and maintains healthy skin and nerves.

Minerals high in fish

• Potassium
• Iodine
• Selenium
• Phosphorus
• Iron

Cons of Fish Meal Prep

There are some reasons to approach fish meal prep cautiously. It’s not the cheapest protein available. Fresh fish can get very expensive depending on your grocery store, the type of fish, the cut, the time of year, and availability. If you’re concerned about your budget, you can portion out small pieces of fish for your meal and this is a great way to save money while enjoying your fish meal. 

Fish can be notoriously hard to cook. With practice everything gets easier but you’ll probably go through a few pieces of fish that are a little over or a little under. Don’t worry about this too much. The fish is still delicious either way, the texture is just a little different.

Lastly, cooked fish doesn’t last too long in the fridge. It can last up to 3 or 4 days however the texture and moisture starts to go off after even a day. This does depend on the type of fish you’re cooking and the method of cooking. 

How to Cook Fish for Meal Prep

There are many cooking methods that work well for fish however these methods tend to be easier for beginners while also delivering delicious fish that stores well. Airing on the undercooked side is a good idea if you plan to reheat the fish later. Also, store cooked fish in a sealable container with paper towels to absorb excess moisture.

Baking

Probably the easiest method. Baking allows for an even cook that is repeatable and tweakable. 

How to Do It: Preheat the oven to 375–400°F (190–200°C).

Grilling

The unique flavor of the grill is great already, pair it with fish and you’ll get a magical combination. The char and smoke tend to help with the storage as well. Just make sure to let the fish cool completely before closing the lid. 

How to Do It: Preheat the grill to medium-high heat. Brush fish with oil and season or marinate beforehand. Grill for 3–5 minutes per side, depending on thickness.

Pan-Searing

Pan-searing is one of the most popular methods because it’s not only easy but also a method that works inside while delivering that crispy skin. Pan-searing also allows for tweaking of the flavors during the cooking process. Reheat in an oven to maintain the crispiness.

How to Do It: Heat a small amount of oil in a nonstick skillet over medium-high heat. Season the fish and cook for 3–5 minutes per side.

Methods to Avoid

• Deep Frying: While delicious, fried fish becomes soggy and loses its texture when stored.
• Microwaving as Primary Cooking: Leads to uneven cooking and compromises texture.

Fish Meal Prep Storage Notes

Signs of Spoilage

If your fish meal prep shows any of these signs, discard it immediately:

• Unpleasant Smell: Fresh fish should have a mild aroma. A strong, sour, or ammonia-like smell indicates spoilage.
• Slimy Texture: A slimy or sticky surface is a sign of bacterial growth.
• Color Changes: Discoloration, such as grey or greenish hues, is a warning sign.

Freezing Option

If you anticipate not consuming the meals within 3-4 days, freezing is a great alternative:

• Freeze cooked fish in airtight containers or freezer bags.
• It can last up to 1 month in the freezer without significant loss of quality.
• Thaw in the refrigerator overnight before reheating.

Types of Fish for Meal Prep

Choosing the right fish for your meal can make or break the entire recipe. There are some safe options to choose from however, and then you just have to choose the right kind. We won’t go deep into detail on choosing fish today but here are some notable considerations.

Fresh vs Frozen

Honestly either option is great for meal prep. Fresh tends to have a better flavor and texture. Frozen lasts much longer in the fridge. Fresh fish may only last a day or two in the fridge so you can only buy what you’re prepared to cook and eat within 48 hours. Frozen fish can last months in the freezer. If you’re new to fish meal prep, go with a single piece of fresh fish to make a meal that day or go with the frozen fish to give yourself the leeway to pivot. 

Canned vs Fresh Tuna

Mostly related to tuna, canned and fresh tuna are very different in flavor, smell, texture, and even what they pair with. Canned tuna can last a long time in the pantry though and is super easy to pick up a pack and put it with some crackers for a quick and affordable meal. Fresh tuna offers an amazing flavor that is unique even among fish. Both are so different that it really comes down to what you’re trying to do that week. Do you need something quick, affordable, easy? Go with canned tuna. Do you want something delicious and unique? Go with fresh tuna. 

Choose the right fish

These are some of the most popular fish to cook with in general anyways but are also safe options for fish meal prepping. 

Salmon

• Why It’s Great: Rich in omega-3 fatty acids, high in protein, and full of flavor.
• Meal Prep Tip: Cook with simple seasonings like lemon, garlic, and herbs for versatility. It reheats well without drying out.

Cod

• Why It’s Great: Mild-flavored, flaky white fish that pairs well with various seasonings and sides.
• Meal Prep Tip: Use cod in fish tacos, Mediterranean-inspired meals, or alongside rice and veggies.

Tilapia

• Why It’s Great: Affordable, mild, and easy to cook. Its firm texture holds up well in different dishes.
• Meal Prep Tip: Marinate tilapia in a spice rub or citrus-based sauce for added flavor.

Tuna (Canned or Fresh)

• Why It’s Great: Versatile and packed with protein. Fresh tuna steaks are hearty, while canned tuna is convenient.
• Meal Prep Tip: For fresh tuna, cook steaks to medium-rare for the best flavor and texture. For canned tuna, mix with Greek yogurt, lemon juice, and herbs for a lighter tuna salad.

Our Most Popular Fish Meal Prep Recipes

Air Fryer Cajun Salmon Bites

Looking for a quick, flavorful meal that feels gourmet without the hassle? These Cajun Salmon Bites with Creamed Corn are a game-changer for busy individuals who crave bold, mouthwatering flavors in a fraction of the time. With tender, flaky salmon coated in a sweet and spicy glaze and paired with creamy, comforting corn, this recipe…

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Grilled Balsamic Salmon with Watermelon Salad

If you’re looking for a way to figure out what to do with so much watermelon, try this refreshing watermelon and mozzarella salad served with grilled salmon. This post may contain affiliate links. Please see our privacy policy for details. Watermelon is such a refreshing fruit that provides so many nutrients. We replaced tomatoes with…

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Pan-Fried Tilapia with Corn and Green Beans

This easy pan-fried tilapia with green beans is a delicious weekday meal that can be made in less than 20 minutes. This post may contain affiliate links. Please see our privacy policy for details. Cooking your own meals and planning what to eat in advance can help you gain control of your health. It’s also…

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Citrus Ginger Salmon Salad with Roasted Beets

This Citrus Ginger Salmon and Beet Salad is so refreshing, tangy, and full of healthy ingredients that will help you power through your day. This post may contain affiliate links. Please see our privacy policy for details. It’s always nice to have a nice, crisp salad during the warmer weather, but having one that is…

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