High-Protein Freezer Meal Prep: Beef Bulgogi, Butter Chicken Marinade & Tandoori Chicken

Ingredients

• 1.32 kg top sirloin or medallion (Thinly sliced; for beef bulgogi, 8 servings)
• 1 tbsp sesame oil (For beef bulgogi)
• 3 tbsp gochujang (For beef bulgogi)
• 1 tbsp brown sugar (For beef bulgogi)
• 0.75 cup soy sauce (For beef bulgogi)
• 9 garlic (Cloves, minced; for beef bulgogi)
• 3 tbsp ginger (Minced; for beef bulgogi)
• 6 green onions (Sliced; for beef bulgogi)
• 2 kg boneless, skinless chicken thighs (For butter chicken marinade; 10 servings)
• 2 tsp Kashmiri chili powder (Or paprika; for butter chicken marinade)
• 1 tsp salt (For butter chicken marinade)
• 3 tbsp lemon juice (For butter chicken marinade)
• 365 g 0% Greek yogurt (For butter chicken marinade)
• 3 tbsp ginger-garlic paste (For butter chicken marinade)
• 0.5 tsp turmeric (For butter chicken marinade)
• 1 tbsp garam masala (For butter chicken marinade)
• 2 tsp cumin (For butter chicken marinade)
• 4 tsp coriander (For butter chicken marinade)
• 4 tsp kasuri methi (Dried fenugreek leaves; for butter chicken marinade)
• 1.8 kg boneless, skinless chicken thighs (For tandoori chicken; 8 servings)
• 2 cup nonfat Greek yogurt (For tandoori chicken)
• 4 garlic (Cloves, minced; for tandoori chicken)
• 2 in ginger (Minced; for tandoori chicken)
• 2 tsp cumin (For tandoori chicken)
• 2 tsp cinnamon (For tandoori chicken)
• 2 tsp garam masala (For tandoori chicken)
• 2 tsp coriander powder (For tandoori chicken)
• 2 tsp turmeric (For tandoori chicken)
• 2 tsp smoked paprika (For tandoori chicken)
• salt (1½–2 tsp, for tandoori chicken)

Steps

1. 1

   For the beef bulgogi, thinly slice the top sirloin or medallion. Mince the garlic and ginger, and slice the green onions.

2. 2

   Combine the beef, sesame oil, gochujang, brown sugar, soy sauce, minced garlic, minced ginger, and sliced green onions to make the bulgogi marinade.

3. 3

   For the butter chicken, combine the chicken thighs with Kashmiri chili powder, salt, lemon juice, Greek yogurt, ginger-garlic paste, turmeric, garam masala, cumin, coriander, and kasuri methi to make the marinade.

4. 4

   For the tandoori chicken, mince the garlic and ginger. Combine the chicken thighs, nonfat Greek yogurt, garlic, ginger, cumin, cinnamon, garam masala, coriander powder, turmeric, smoked paprika, and 1½–2 teaspoons salt.

5. 5

   Freeze the prepared beef bulgogi and marinated chicken portions raw. The source notes that the tandoori chicken and bulgogi can be cooked fresh after being taken from the freezer.

6. 6

   When ready to use the butter chicken, turn the marinated chicken into a curry; the full curry recipe is linked on the creator’s page but is not included in this source.

Notes

The post provides marinade/freezer-prep instructions, not cooking temperatures or cooking times. Butter chicken is explicitly labeled marinade only; its full curry recipe is linked externally and is not present here. Chicken tikka masala is listed as coming soon and has no ingredients or method in the source. Per-serving nutrition stated by the source: beef bulgogi 357 calories, 51 g protein, 12 g fat, 6 g carbohydrates; butter chicken marinade 270 calories, 44 g protein, 8 g fat, 4 g carbohydrates; tandoori chicken 369 calories, 56 g protein, 14 g fat, 5 g carbohydrates.

Nutrition per serving

• meal prep
• freezer meal
• high-protein
• make-ahead
• Korean-inspired
• South Asian-inspired
• raw freezer prep
• gluten-free adaptable