Meal Plan #5: Japanese
Meal Plan #5: Japanese
A FULL WEEK meal plan focused on Japanese-inspired recipes, with a complete grocery list!
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This week includes a bit of a bonus, from 5 days to a full 7! Lots of options of what to cook and prepare for the week, enjoy :) If you enjoy these meal plans, make sure you’re subscribed to the monthly plan to receive them every week.
BREAKFAST, DAYS 1-4 | EGG MUFFINS
For 4 meals:
• 8 eggs
• 4 bacon strips
• 2 handfuls spinach
Preheat oven to 375F (190C) and cook bacon in a pan as normal, then set aside to cool. Once cooled, chop into small pieces.
In a bowl, whisk together eggs, spinach, and chopped bacon. Add to a muffin pan, should make 8 regular-sized muffins.
Bake in the oven for about 15-18 minutes, until the eggs have cooked through.
Allow them to cool and store in the freezer. Each morning, warm 2 up in the microwave for about 2 minutes.
Fun fact, you can make these in mugs in the microwave if you don’t have access to an oven. A bit more time consuming if you want to make all 8 muffins at once, but it works. Microwave the mixture on high for about 3 minutes.
BREAKFAST, DAYS 5-7 | FRUIT PARFAIT
For 3 meals:
• 1 1/2 cups Greek yogurt / 3.5dl
• 1 1/2 cups frozen berries / 3.5dl
• handful of granola
You can make these ahead of time, just grab 3 jars and fill them with 1/2 cup Greek yogurt, 1/2 cup frozen berries, and top it with a sprinkle of granola. The berries will defrost overnight and these will last in the fridge for 3 days.
LUNCH, DAYS 1-3 | BEEF SOBORO
For 3 meals:
• 1 lb. ground beef / 500g
• 4 tbsp. soy sauce / 60ml
• 3 tbsp. sugar / 45ml
• 1 tbsp. grated ginger / 18ml
• 1 1/2 cups dry rice / 3.5dl
Vegetarian substitution: tofu
Start by cooking rice according to package instructions.
In a small bowl, combine soy sauce, sugar, and ginger. In a pan over medium-high heat, cook the ground beef. Breaking it into small pieces as it cooks. Once the meat is nearly cooked through, add the soy sauce mixture and cook until the beef as absorbed it all. The pan should be almost dry.
Serve 1/3 of the beef over 1 cup cooked rice. Divide the remaining beef and rice and store in the fridge to easily grab for lunch the next 2 days.
LUNCH, DAYS 4-7 | RAMEN
For 4 meals:
• 4 cups vegetable stock
• 1/2 lb. mushrooms / 250g
• 2 cloves garlic
• 1/2 yellow onion
• 1 tsp. grated ginger / 6ml
• 2 tbsp. soy sauce / 35ml
• 1 tbsp. olive oil / 18ml
• 1/2 lb. ramen noodles / 250g
• 4 hard-boiled eggs
In a large pot over medium-high heat, add olive oil and diced onions. Cook until they become translucent. About 5 minutes. Add minced garlic and cook for an additional minute.
Stir in sliced mushrooms and cook until they start to brown. Add ginger and cook for about a minute. Then add vegetable stock and soy sauce, stir to combine, then lower the heat and let it simmer for at least 15 minutes.
This is your ramen soup base, divide this into 4 to eat during the rest of the week.
When ready to eat, add desired amount of ramen noodles to soup and warm up in the microwave until noodles has softened. Top with 1 boiled egg split in half.
This soup is definitely customizable, if you want, you can add matchstick-cut carrots, bok choy, or any other vegetables you’d like.
DINNER, DAYS 1 AND 2 | CHICKEN KATSU
For 2 meals:
• 2 chicken breasts
• 1 egg
• 1 cup breadcrumbs / 2.4dl
• vegetable oil
• 1 cup dry rice / 2.4dl
• 2 cups broccoli / 4.7dl
Vegetarian substitution: tofu
Cook rice according to package instructions.
Start by slicing the chicken breasts in half, so you get 4 thin slices. Season each with salt and black pepper. Then, using a rolling pin, meat mallet, or something heavy to flatten the chicken with, begin beating the chicken. It doesn’t need to be super thin, just beat it until it stretches out a bit.
On a plate, lay out the breadcrumbs, and in a bowl, lightly beat an egg. Dip the chicken into the egg, allow excess to drip off, then lay the chicken in the breadcrumbs and coat both sides.
In a pan, pour enough vegetable oil to coat the bottom of the pan. Heat this over medium-high heat. Once hot, add the chicken pieces and fry until both sides turn golden brown.
Cut the chicken into strips, then serve alongside 1 cup of rice and 1 cup steamed broccoli.
To be authentic, there typically is a sauce that’s served with this, but I find that this may push it above budget. If interested, you can look for ‘Japanese Curry Roux’ in any Asian/International supermarket. You may even find it in the ethnic aisle at your local supermarket.
Here is a photo of what it may look like.
DINNER, DAYS 3-5 | CHICKEN TERIYAKI
For 3 meals:
• 3 chicken breasts
• 1 garlic clove
• 2 tbsp. brown sugar / 30ml
• 1/4 cup soy sauce / 60ml
• 1 1/2 cups dry rice / 3.5dl
• 3 cups broccoli / 7dl
• flour
• vegetable oil
Vegetarian substitution: cauliflower (cook similar to the boneless buffalo style, but coat in teriyaki sauce instead)
Start by cooking rice according to package instructions. Then, in a small bowl, combine minced garlic, brown sugar, and soy sauce.
Cut chicken breasts into cubes, and lightly coat them with flour. In a pan, add just enough vegetable oil to cover the bottom, then over medium-high heat begin frying the chicken pieces.
Once all pieces are cooked, add the soy sauce mixture to the pan. Let it come to a boil, then put the heat on low.
Serve 1/3 of the chicken with 1 cup of rice and 1 cup steamed broccoli.
DINNER, DAYS 6 AND 7 | JAPANESE-STYLE BEEF STEW
For 2 meals:
• 1/2 lb. boneless beef chuck / 250g
• 1 cup vegetable stock / 2.4dl
• 2 tbsp. soy sauce / 35ml
• 2 tbsp. sugar / 35ml
• remaining ginger, cut into coin-sized slices
• 1/2 lb. sweet potatoes / 250g
• 1/2 yellow onion
Preheat oven to 350F (180C).
Begin by cutting beef into chunks. In a pan over medium-high heat, sear chunks until nicely browned on one side, then transfer to casserole dish or baking pan.
To the pan the meat was cooked in, added vegetable stock and scrape up the browned bits that are left from the meat. Once all the pieces have been removed, add this mixture to the casserole dish.
To this, add soy sauce, sugar, ginger, and black pepper. Add chunks of sweet potatoes and large slices of yellow onion, and cook in the oven until the meat is cooked through and the potatoes are tender.
Eat half today, half tomorrow. You can serve or rice, or simply add more roasting vegetables such as potatoes, carrots, etc.
You can also cook this over the stove, if you don’t have access to an oven.
Follow the same steps, but transfer the ingredients to a pot. Bring the pot to a boil, then lower the heat so the liquid begins to simmer. Cover and cook until meat is cooked and potatoes are tender.
SHOPPING LIST:
