6 EASY 30 Min Low Calorie High Protein Japanese-Bowl-Style Meal Prep Recipes

1. Chicken Curry Bowl Meal Prep

Ingredients (1 serving for 5 days meal prep)

・2.2 lb (1kg) Chicken (skinless)
・1 tbsp + 2 tsp Curry powder (S&B)☆
・Salt and pepper☆
・3 cloves of Garlic

・1.1 lb (500g) Onion
・1 tbsp Oil

・2.2 lb (1kg) Canned tomato
・3 tbsp + 1 tsp Curry powder (S&B)★
・1 tbsp + 2 tsp Sugar★
・1 tbsp + 2 tsp Miso paste★
・1 tbsp + 2 tsp Oyster sauce★
・1 tbsp + 2 tsp Sake (or White wine)★
・1 tsp Salt★

・Bell peppers (optional)
・Rice

Directions

1. Cut chicken and bell pepper into bite-sized pieces. Mince garlic and onion. Add minced garlic to chicken and blend with ☆.
2. Heat oil in a frying pan and cook onions until softened. Make space, add a little oil and fry the chicken. When the chicken has changed color, mix it with the onions.
3. Add canned tomato and ★. When the water in the tomatoes has evaporated and the whole mixture is no longer watery, add the bell pepper and cook for about 2 minutes.
4. Place in a storage container with rice to complete the dish.

2. Chicken Tempura Bowl Meal Prep

Ingredients (1 serving for 5 days meal prep)

・2.2 lb (1kg) Chicken (skinless)
・1 tbsp + 2 tsp Sake☆
・1 tbsp + 2 tsp Soy sauce☆
・2 tsp Grated garlic☆
・2 tsp Grated ginger☆

・2.5 oz (70g) Flour★
・1.6 oz (45g) Potato starch★
・5 tbsp Water★
・Oil

・5 tbsp Soy sauce◇
・5 tbsp Mirin◇
・2.5 tbsp Oyster sauce◇
・2.5 tbsp Sugar◇

・White sesame seeds
・Broccoli
・Boiled egg
・Rice

Directions

1. Cut chicken into bite-sized pieces. Place in a bowl with ☆ and let the flavors soak in for a while.
2. Mix ★ and dip the chicken in it, then fry in oil. Fry until golden brown.
3. Put ◇ in a frying pan and bring to a light boil. Add the chicken and toss with the sauce.
4. Place in a storage container with rice to complete the dish. (Garnish with broccoli and boiled egg to taste.)

3. Oyster Mustard Chicken Bowl Meal Prep

Ingredients (1 serving for 5 days meal prep)

・2.2 lb (1kg) Chicken (skinless)
・1 tbsp + 2 tsp Sake☆
・1 tbsp + 2 tsp Soy sauce☆
・Salt and pepper☆
・2 tsp Oil

・3 tbsp + 1 tsp Grain mustard★
・3 tbsp + 1 tsp Oyster sauce★
・1 tbsp + 2 tsp Ketchup★
・1 tbsp + 2 tsp Mayonnaise★
・1 tbsp + 2 tsp Soy sauce★
・1 tbsp + 2 tsp Sugar★

・10.6 oz (300g) Broccoli

・5 Eggs
・1 tbsp Mirin (optional)

・Rice

Directions

1. Cut chicken into bite-sized pieces. Place in a bowl with ☆ and let the flavors soak in for a while.
2. Cut broccoli into small pieces, and boil or stir-fry in advance. Made scrambled eggs. Mix ★ in a bowl. 
3. Cook the chicken in a frying pan with a little oil. When it’s fully cooked, add the broccoli and scrambled eggs to the pan. Add the sauce made with ★. Mix well.
4. Place in a storage container with rice to complete the dish.

4. Japanese Four-color Bowl Meal Prep

Ingredients (1 serving for 5 days meal prep)

・1.7 lb (750g) Ground chicken (skinless)
・1.4 lb (650g) Tofu
・2 tsp Grated ginger☆
・5 tbsp Sake☆
・5 tbsp Soy sauce☆
・5 tbsp Mirin☆
・1 tbsp + 1 tsp Oyster sauce☆
・2-3 tbsp Sugar☆
・1 tbsp Shantung (Any stock powder is fine)☆
・2 tsp Oil

・5 Eggs
・1 tbsp Mirin (optional)

・Komatsuna (Japanese mustard spinach)
・1-2 tsp Sesame oil
・Salt and pepper

・Crab sticks
・Rice

Directions

1. Wrap a paper towel around the tofu and place a heavy bowl or other object on top to remove moisture from the tofu.
2. Cut komatsuna into small pieces. Put ground chicken, ☆ and squeezed tofu in an oiled frying pan and mix well. Cook over medium heat, stirring constantly, to completely remove moisture.
3. Take out the chicken and tofu (soboro) once. Cook komatsuna with a little sesame oil and season with salt and pepper. Make scrambled eggs.
4. Put rice in a container and fill it with four-color of dishes: soboro, eggs, komatsuna, and crab sticks.

5. Teriyaki Chicken Bowl Meal Prep

Ingredients (1 serving for 5 day meal prep)

・1.6 lb (750g) Chicken thigh without skin
・1 tbsp + 1 tsp Sake☆
・1 tbsp + 1 tsp Soy sauce☆
・1.5 tsp Grated ginger☆
・A pinch of Salt and pepper☆

・1.5 tbsp Potato starch
・1.5 tsp Oil
・2-3 tbsp Sake

Teriyaki sauce
・3 tbsp Soy sauce★
・3 tbsp Mirin★
・3 tsp Sugar★
・2 tsp Oyster sauce★

Mixed rice*
・1.6 lb (750g) Raw rice (Japanese short grain rice)
・1.6 lb (750g) Chicken tenders
・1 tbsp + 2 tsp Sake◇
・2.5 tsp Soy sauce◇
・1 tsp Grated garlic◇

・5.3 oz (150g) Carrot
・1.7 oz (50g) Canned corn

・4.2 cups (1L) Water
・1 tbsp + 2 tsp Dashi powder◆
・1 tbsp + 2 tsp Shantung◆
・1 tbsp + 2 tsp Soy sauce◆
*Because the amount of the rice and the chicken is large, please do it in a large pot or make it in several batches.

Directions

1. [Teriyaki chicken] Remove the skin from the chicken, remove excess stringy and fatty parts, and marinate the chicken in ☆.
2. After a while, dust with potato starch and fry in an oiled frying pan. Cook on one side over medium heat for 4 minutes, then reduce heat when browned. Add a little sake (or white wine), cover and steam over low heat for 5 minutes.
3. Turn chicken over and steam over low heat for 4 minutes. Take out the chicken once, turn the heat off, and add ★ in the frying pan. (Use the juices from the chicken as is.)
4. Bring the sauce to a light simmer, add the chicken and toss the chicken with the sauce.
5. [Mixed rice] Rinse rice clean and drain in a colander. Cut chicken into bite-sized pieces, and marinate the chicken in ◇.
6. Put the drained rice, water, and ◆ into a big pot. Stir well, and add thinly sliced carrot. Spread the carrot evenly, then spread the chicken evenly on top of the carrots.
7. Cover and bring to a boil. Once boiling is confirmed, reduce heat to low and simmer for 20 minutes. When there is a slight smell of burning and the water in the pot is completely gone, it is done. Add corn and mix to taste.

6. Miso Chicken Bowl Meal Prep