The traditional Japanese diet is often considered one of the healthiest in the world, resulting in a long life expectancy in some parts of the country. The focus on fresh fish, pickled vegetables, minimally processed foods and gut-friendly ingredients, such as miso and tofu, bring many health benefits.
This article explores how to incorporate Japanese meal prep, particularly bento boxes, into your routine for weight loss and overall well-being. We'll delve into specific recipes, planning strategies, and tips for creating balanced and delicious meals that you can enjoy throughout the week.
Embracing Japanese Home Cooking for Health
Dale Berning Sawa explains that by adopting a Japanese style of home cooking - rice with lots of small sides - it is easier to get up to ten a day. She also included lots of quick and simple vegetable-based recipes to get you started.
The Foundation of Japanese Cuisine
Traditional Japanese eating practices emphasize fresh, seasonal ingredients and simple cooking techniques that let the flavor of the food shine through. Key components include:
- Rice: Often the staple of any meal.
- Noodles: Another popular staple in Japanese cookery.
- Seafood: Mackerel and shrimp are extremely popular. It is often raw, such as sushi and sashimi.
- Sea Vegetables: Such as edible seaweed called nori and sliced into rounds.
- Soybeans: In Japanese mythology soybeans are a gift from the gods. They are used in all soups in Japan - miso soup.
- Dashi: Stock called dashi.
- Limited Dairy: Dairy foods are also rarely eaten.
Easy Japanese Recipes to Get Started
Here are some simple and delicious Japanese-inspired recipes.
Read also: Distinguishing Japanese Characteristics
Tori No Shioyaki (Salt Grilled Chicken)
When writing this post, I did a quick search and couldn't find any recipes for it online, and unfortunately you can only occasionally find shioyaki at restaurants here. Luckily, tori no shioyaki is really easy to make. Just marinate your chicken pieces in sake and lots of salt for a few hours, then fry or grill. The sake tenderises the meat and makes it super succulent.
Ingredients:
- 4 boneless, skin-on chicken thighs
- Sake
- Salt
Instructions:
- Take 4 boneless, skin-on chicken thighs and pat dry.
- (Optional, grate a little fresh ginger and rub it onto the skin).
- Sprinkle the skin with 3/4 teaspoon salt.
- Place the chicken pieces into a shallow container and pour sake over to cover. (Hot tip for non drinkers and the budget conscious: Lots of supermarkets sell cooking sake, which is cheaper than proper sake from a bottle shop).
- Allow to marinate in the fridge for an hour or so.
- Remove the chicken from the fridge, discard the marinade, and cook the chicken pieces in a hot frying pan or grill until cooked through and golden brown.
- Allow to rest on a chopping board before slicing thickly.
Sweet Potato with Soy-Butter
This sweet potato dish is a version of a Bill Granger recipe for soy-butter potatoes, where you toss boiled potatoes through a mixture of melted butter, soy sauce and a little sugar. It's really, really good.
Ingredients:
- 1 large sweet potato
- 25 grams butter
- 1 tablespoon soy sauce
- 1.5 teaspoons caster sugar
Instructions:
- Peel a large sweet potato and chop into roughly 2.5 cm chunks.
- Cook in boiling salted water until just tender, then drain. (You will cook the sweet potatoes more later, so don't overcook).
- Place the sweet potato pieces into the still hot, but now dry, saucepan, and add 25 grams butter, 1 tablespoon soy sauce and 1.5 teaspoons caster sugar.
- Stir to combine.
- Place on a medium heat and cook for 5 minutes, stirring gently, for about 5 minutes or until the liquid is absorbed.
Spinach Salad with Sesame Dressing
This spinach salad is a common side dish in Japanese restaurants - cooked spinach with a dressing of sesame seeds, mirin, and soy sauce.
Ingredients:
- 200 grams of baby spinach leaves
- 1/2 teaspoon mirin
- 1/2 teaspoon sake
- 1 tablespoon roasted white sesame seeds
- 2 teaspoons soy sauce
- 1/2 tablespoon white sugar
Instructions:
- Cook 200 grams of baby spinach leaves in salted boiling water for one minute, then drain and refresh in a bowl of iced water.
- Drain again and squeeze out at much water as possible.
- Mix together 1/2 teaspoon mirin, 1/2 teaspoon sake, 1 tablespoon roasted white sesame seeds, 2 teaspoons soy sauce and 1/2 tablespoon white sugar.
Vegan Japanese Recipes for a Plant-Based Diet
Sushi, ramen, and wasabi, oh my! If you normally shy away from preparing Japanese dishes at home, these plant-based recipes will level-up your kitchen confidence and have you whipping up vegan Japanese cuisine in no time. Learn how to create a full-blown sushi spread, nosh-worthy noodle dishes, and slurpable soups that will transport you straight to Tokyo. Try mixing and matching several of these dishes for your next dinner party to create a feast chock-full of vegan Japanese delicacies.
Spicy Tomato Sushi Rolls
The rice used in these rolls gets an extra-creamy texture from butternut squash, which also gives it a lovely earthy sweetness. Marinated tomatoes take the place of meat and bring bursts of warming ginger and spicy sriracha to your palate. Crisp cucumber, buttery avocado, and herbal scallions bulk up the filling for a perfectly balanced wrap. One happy reader writes, “These are delicious and the tomatoes make for a wonderful mouth feel instead of meat or fish.”
Read also: Types of Japanese Massage
Strawberry Kanten Japanese Jelly Treats
Need a crowd-pleasing dessert that isn’t super heavy? These fruity jelly squares have a similar texture to Jell-O but are created with 100% plant-based ingredients. Agar powder (which provides the wiggly texture) is naturally sweetened with grape and apple juice then studded with fresh strawberry slices. The berries appear suspended in the transparent jelly to create a stunning treat for the eyes and the taste buds!
Quick-Pickled Japanese Cucumbers
Serve these delicious quick-pickled cucumbers alongside a warm noodle dish or enjoy as a palate-cleansing snack. Simply slice the cucumbers, add a simple brown rice vinegar marinade, top with sesame seeds, and chill everything for 30 minutes. Mashing the slices before pouring on the marinade allows the porous cucumber skins to open up and fully absorb the flavors so each bite bursts with tangy goodness.
Stir-Fried Udon Noodles with Mixed Vegetables
This vegan Japanese recipe is comforting, satisfying, and incredibly easy to throw together on busy weeknights. Start with cooking whole grain udon noodles until they’re plump and tender, then sauté an assortment of your favorite veggies in broth until they’re soft. Combine the noodles and veggies with a quick stir-fry sauce, and you’re all set: Let the slurping begin! One satisfied reader says this dish is “super easy to make and very delicious.”
Zucchini-Bulgur Sushi Rolls
Pack in an extra serving of hearty whole grains with this scrumptious sushi roll, which substitutes rice for bulgur. Its fluffy texture absorbs a simple marinade of rice vinegar and maple syrup to add extra tang to each bite while creating a snug layer around the filling. Zucchini, red onion, and carrots shine at the center of the roll and get a burst of herbal freshness from sprigs of cilantro. Serve with all your favorite sushi accouterments, and enjoy!
Miso Tofu Waffles with Kasha Salad
Here’s a tasty new way to enjoy tofu: Stick a slab in your waffle iron! Each miso-marinated tofu “waffle” gets deliciously crispy on the outside while maintaining a tender interior when you use this unique cooking technique. Top each waffle with a refreshing salad of cucumber, bell pepper, kasha, and cabbage to turn this dish into a deconstructed stir-fry you’ll devour within minutes.
Read also: Weight Loss with Nagano Tonic
Curried Millet Sushi
This vegan Japanese recipe receives an intriguing Indian twist by stewing the millet (which replaces sushi rice) in fragrant yellow curry powder. Not only does this add a beautiful golden hue to your roll, but it also adds a warming flavor that perfectly complements the crisp vegetables. Avocado, bell pepper, carrot, and spinach join forces in the filling while the salty nori wrapping ties it all together.
Vegan Soba Noodle Salad
Need a simple dinner that doesn’t skimp on flavor? This soba noodle salad comes together in 30 minutes and only uses seven ingredients. Made from buckwheat, soba noodles bring a delicious nutty flavor to this dish and are dressed up in yuzu ponzu sauce infused with fresh ginger. Matchstick-cut carrots and bell peppers add color and crunch, but you’re welcome to throw in any other veggies that strike your fancy. Top with chives, and dig in!
Creamy Vegan Ramen
You’ll never need to order ramen takeout again once you have this heavenly recipe in your regular rotation. Trumpet and shiitake mushrooms infuse the creamy broth with a rich umami flavor and offer a meaty texture to sink your teeth into. A medley of tofu, carrots, snap peas, and sweet potatoes are mixed into the chewy ramen noodles so each spoonful features a wide range of tastes and textures. Add as much spicy seasoning as you like, and get ready to have your mind blown by this undeniably delicious dish.
Vegan Miso Soup with Noodles and Tofu
Miso soup is a staple of Japanese cuisine, and our version features chewy noodles, cubes of soft tofu, and tons of colorful veggies to complement the savory broth. Fresh ginger and garlic create an undercurrent of warmth, while kelp granules bring in the salty, briney flavor that’s present in so many Japanese dishes. Garnished with cilantro and strips of toasted nori, this recipe takes a classic meal to a whole new level of yum.
Teriyaki Veggie Crunchy Roll Sushi
The key to a scrumptious oil-free crunchy roll is crispy brown rice cereal. It may sound unusual, but the crackly texture perfectly mimics that crunch of deep-fried tempura without adding unhealthy ingredients. Earthy Japanese yam, creamy avocado, and refreshing cucumber create a crave-worthy filling that tastes even better when dipped in the homemade teriyaki sauce. If you have guests to impress, this is the recipe to make!
Soft Tofu with Black Sesame and Wasabi Sauce
Silken tofu is velvety smooth, delicate on the palate, and oh-so-delicious when dressed up in a savory marinade. To recreate this easy snack simply whisk together umami-rich black sesame paste, spicy wasabi, and salty tamari to pour over slices of cold tofu. A sprinkling of fresh herbs turns this refreshing recipe into an eye-catching meal that’s perfect as a light lunch or afternoon snack on a warm day.
Teriyaki Jackfruit and Rice Stacks
Somewhere in between a sushi roll and a burger slider, these decadent teriyaki jackfruit stacks are a tasty twist on Japanese cuisine. The buns are replaced by small rounds of rice and topped with salty nori to keep the structure intact. Savory-sweet jackfruit offers a meaty texture while nutrient-dense adzuki beans add extra heft. Slip a few lettuce leaves underneath the veggie patties, and you have a fusion meal the whole family will love.
Sushi Coleslaw
Serve up this special coleslaw when you’re craving the flavors of sushi but don’t want to put in the work of making your own rolls. Napa cabbage, scallions, and nori join forces to create a crisp and crunchy salad that works perfectly as a stir-fry side dish. Pear juice adds a subtle sweetness to the rice vinegar dressing while fresh ginger brings a spicy warmth. Sprinkle everything with toasted sesame seeds to finish off this simple dish, which celebrates some of the most classic flavors of Japanese cooking.
Quick & Healthy Japanese-Inspired Recipes
Make a version of your favourite Japanese dishes at home using our healthy recipes. From lighter chicken katsu curry and veggie yaki udon, to teriyaki salmon, steamed fish and miso chicken salad, there are plenty of meals to enjoy.
Easy Salmon Sushi Rice Bowl
Crunchy vegetables, perfectly cooked salmon and filling rice - there's a lot of goodness in this Japanese-style bowl. Top with toasted sesame seeds and a sticky soy dressing for an easy weeknight meal.
Veggie Yaki Udon
Pack in the veg with our flavour-packed, Japanese-inspired yaki udon. It's vegan, takes just 25 minutes to make and is low in fat and calories.
Ponzu Tofu Poke Bowl
Use silken tofu to make this flavourful poke bowl. It's similar to a Japanese dish called ‘hiyayakko’, which is usually enjoyed at the height of summer.
Teriyaki Salmon Parcels
These easy steamed fish parcels flavoured with Japanese seasoning are an ideal way to get kids to help out in the kitchen.
Sushi-Style Salmon & Avocado Rice
Low in salt and even easier to make than classic sushi rolls, all you need to do is combine rice, salmon and avocado in a bowl and you've got yourself a wholesome meal.
Matcha with Vanilla
Swap your regular hot drink for this warming green matcha and vanilla tea. It's simple to make at home in minutes.
Japanese-Style Brown Rice
A simple dish of brown rice served with ginger, garlic, spring onions, soy sauce and soya beans. Enjoy for a low-calorie lunch, or top with a fried egg for a more substantial meal. Also, check out health benefits of ginger.
Sesame & Ginger Sushi Bowls
This vegan packed lunch is full of goodness, including fibre-rich wholegrain rice and protein-rich edamame beans, plus a tangy tamari and sesame dressing.
Lighter Chicken Katsu
Angela Nilsen makes this crumbed chicken with curry sauce healthier with a few clever swaps. It's considerably lower in fat and calories than the traditional version.
Steamed Fish with Ginger & Spring Onion
Take a healthy, flavourful approach to low-fat cooking - steam fish with pak choi, mirin, garlic and soy, and serve topped with coriander.
Sushi Burrito
Mexican meets Japanese in this healthy sushi burrito hybrid, made by serving sushi ingredients - tuna, nori, rice, pickled ginger and wasabi - in a burrito-style format.
Miso Brown Rice & Chicken Salad
Low in fat and a great source of iron, this Japanese-inspired meal uses gut-healthy brown rice and miso.
Miso Prawn Skewers with Veggie Rice Salad
Marinate prawns in soy sauce, then serve on skewers over a bed of basmati rice salad.
Japanese Bento Meal Prep Recipes
Soboro Bento
Soboro bento features seasoned ground chicken over rice, topped with scrambled eggs and green beans. It's a colorful, protein-packed option that's easy to prepare in bulk.Cook ground chicken with soy sauce, mirin, and sugar until crumbly. Scramble eggs separately, and blanch green beans for a fresh crunch.
Karaage Bento
From our experience, few things beat the satisfaction of a crispy, juicy karaage (Japanese fried chicken) nestled beside fluffy rice and vibrant veggies. It's protein-rich, perfect for meal prep, and even works as a delicious alternative in paleo meal prep routines when paired with cauliflower rice and non-starchy vegetables.Marinate chicken in soy sauce, garlic, and ginger, then coat in potato starch and fry until golden. Pair with steamed broccoli and a tamagoyaki (Japanese rolled omelet) for a balanced meal.
Onigirazu Bento
Think of onigirazu as a sushi sandwich: rice and fillings wrapped in nori. This is one of the most adaptable Asian meal prep recipes, offering endless combinations to match your taste and nutrition needs. Fillings can include tuna salad, teriyaki chicken, or grilled vegetables.Layer rice on a sheet of nori, add your filling, top with more rice, and fold into a neat package. Slice in half for a visually appealing lunch.
Tamagoyaki & Spinach Bento
Whisk eggs with dashi, soy sauce, and a pinch of sugar, then pour the mixture into a rectangular pan in layers to create a soft, sweet-savory tamagoyaki. Roll and slice the omelet into bite-sized pieces. Blanch spinach and toss it with a sesame dressing for a boost of iron, calcium, and healthy fats.Complete the meal with cherry tomatoes and rice sprinkled with furikake for added texture and flavor. This bento is protein-rich and packed with iron-ideal for vegetarians and anyone needing a midday energy lift.
Teriyaki Salmon Bento
Season salmon fillets lightly, then pan-sear or broil them until the skin turns crisp and the flesh stays tender. Brush with a homemade teriyaki sauce made from soy sauce, mirin, sake, and a touch of sugar to add rich umami flavor.Serve the salmon with a scoop of rice and sautéed bell peppers and snap peas for a vibrant mix of fiber, vitamin C, and antioxidants. You can also mix and match with your preferred sides. This meal is high in omega-3 fatty acids, making it great for heart and brain health.
Chicken Katsu Bento
Pound boneless chicken cutlets evenly, then dredge in flour, dip in beaten egg, and coat with panko breadcrumbs. Shallow-fry until golden brown and crispy. Slice into strips and serve with shredded cabbage for crunch, a drizzle of tangy tonkatsu sauce, and a scoop of steamed rice. Add steamed edamame or pickled cucumbers for extra fiber and a refreshing contrast.This protein-packed meal is filling and energizing, with a satisfying crunch that holds up well in lunchboxes.
Miso Tofu Bento
Slice firm tofu and marinate it in a mix of miso paste, soy sauce, and sesame oil to infuse it with savory flavor. Pan-fry or bake the tofu until the edges are golden and slightly crisp. Plate with steamed broccoli for vitamin C and fiber, a few slices of Japanese pickles to aid digestion, and multigrain rice for a hearty dose of complex carbohydrates and extra fiber.