5 High Protein Asian-Inspired Meal Prep Recipes

Ingredients

• 200 g skinless chicken breast
• 1 cup broccoli
• 0.5 cup red bell pepper
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 tsp honey or monk fruit sweetener
• fresh garlic & ginger (to taste)
• 200 g lean ground turkey (93% lean or better)
• 2 garlic (cloves)
• 1 red chili
• 1 tbsp fish sauce
• 1 tbsp soy sauce
• 1 tsp olive oil
• fresh Thai basil (one handful)
• 200 g lean sirloin beef (sliced)
• 1 tbsp low-sugar soy sauce
• 0.5 tsp sesame oil
• 0.5 tsp grated apple or pear
• 1 tsp minced garlic
• scallions & optional gochugaru (to taste)
• 180 g salmon fillet
• 1 tbsp white miso paste
• 1 tsp rice vinegar
• 1 tsp sesame oil
• 2 baby bok choy (heads)
• 200 g chicken breast
• 1 cup green beans
• 1 tbsp soy sauce
• 1 tsp olive oil
• 1 tsp minced garlic
• 0.5 tsp grated fresh ginger

Steps

1. 1

   For the Teriyaki Chicken: Sauté chicken in sesame oil until browned.

2. 2

   Add garlic, ginger, soy sauce, and sweetener to the chicken.

3. 3

   Toss in broccoli and red bell pepper. Cook until tender-crisp. Serve solo or with steamed cauliflower rice.

4. 4

   For the Thai Basil Turkey: Sauté garlic and chili in olive oil.

5. 5

   Add ground turkey and cook through.

6. 6

   Stir in fish sauce, soy sauce, and Thai basil until the basil is wilted. Serve with steamed vegetables or lettuce wraps.

7. 7

   For the Korean Beef Bulgogi: Marinate the sliced sirloin in soy sauce, sesame oil, grated apple/pear, and minced garlic.

8. 8

   Stir-fry or grill quickly on high heat. Serve with scallions, gochugaru, kimchi, and steamed greens.

9. 9

   For the Miso Salmon: Marinate the salmon fillet in a mixture of white miso paste, rice vinegar, and sesame oil.

10. 10

    Bake the salmon at 375°F (190°C) for 15–18 minutes.

11. 11

    Steam the baby bok choy and serve hot with the salmon.

12. 12

    For the Ginger Garlic Chicken: Stir-fry chicken in olive oil until cooked.

13. 13

    Add minced garlic, grated ginger, soy sauce, and green beans.

14. 14

    Stir-fry until green beans are tender-crisp and serve hot.

Notes

These recipes are designed for meal prep and fat loss. For the Teriyaki Chicken, monk fruit sweetener is recommended to keep sugar low. For the Bulgogi, the grated apple or pear helps tenderize the lean beef.

Nutrition per serving

• main
• high-protein
• low-carb
• meal-prep
• Asian
• healthy
• stir-fry
• baked