Healthy & Easy Asian Meal Prep (20 meals!)

Annyeong doobies! Today i’m going to show you how to meal prep healthy and easy asian food that will last you an entire week with 20 different dishes.

Why asian food is great for meal prepping
* Sauces, Sauces, Sauces
* Great way to add a lot of flavor without adding too many calories
* Saves time: basically somebody else did all the work and it’s a cheat code
* Many asian condiments are products of fermentation so it’s flavorful and great for your gut health
* Veggies
* Meat is used as a flavoring component and emphasis is more on making delicious veggie heavy dishes.
* This means it’s a fibre heavy meals that’s gonna keep you full and help you poop

Fruit / Veg
I like to buy fruit and veg based on colors because it’s the best indication that you’re getting all the micronutrients you need

RED: canned tomatoes (2) , red peppers (1)
ORANGE / YELLOW: carrots(2), yellow red pepper (1), sweet corn can
GREEN: salads, cabbage, celery, herbs (cilantro)
WHITE / BROWN: onion (2 chopped, 2 sliced), garlic (2), green onion (1)
BLUE / PURPLE: eggplant (1)

Protein
* Eggs
* Chicken
* Minced Pork
* Tofu
* Canned Tuna
* Chicken Stock

Sauces
* Soy sauce
* Vinegar
* Gochujang
* Tahini or Sesame Paste
* Peanut Butter
* Oyster Sauce
* Japanese curry blocks
* Mayonnaise
* Sesame Oil
* Chili Oil
* Optional MSG

WHAT I EAT IN A WEEK
Monday
Eggs in Purgatory
2 eggs
1 cup tomato sauce
1 tbsp chili oil

Okonomiyaki
4 cup thinly sliced cabbage
2 tbsp flour
4 eggs
½ tsp salt

Chicken katsu
4 chicken breast or thigh
½ cup flour
½ tsp salt & pepper
2 eggs
2 cup panko

Tuesday
Gilgeori toast
½ okonomiyaki
2 slices of bread
¼ cup cabbage
Ketchup
Mayonnaise
1 slice of american cheese(optional)

Dan Dan noodles
4 meatballs
2 tbsp soy dressing
4 tbsp sesame dressing
2 tbsp chili oil
¼ cup water
250g noodles
Cilantro

Katsudon
1 katsu
2 eggs
½ cup sliced onions
4 tbsp soy dressing
½ cup water
1 tsp hondashi

Wednesday
Kimchi rice balls
200g white rice
2 tbsp kimchi sauce mix
1 tsp sesame oil

Katsu curry
1 katsu
200g rice
½ cup curry sauce

Dumplings
6 dumplings
1 cup cabbage
¼ cup onion
2 tsp soy dressing
2 tsp kimchi mix
1 tsp sesame oil

Thursday
Katsu sando
1 katsu
¼ cup sliced cabbage
1 tbsp mayonnaise
1 tbsp bulldog sauce
2 slices of white bread

Kimchi fried rice
200g rice
¼ cup kimchi mix
1 can of tuna
1 egg
2 tbsp neutral oil

Friday
Curry bread
1 slice of bread
1 tbsp mayonnaise
1 egg
2 tbsp curry mix

Kimchi udon
250g udon
4 tbsp kimchi mix
2 cups of chicken stock or water
2 tbsp canned corn
1 tbsp sesame oil

Meatballs
1 cup tomato sauce
4 meatballs

Saturday
Omurice
1 meatball
1 tbsp butter
200g rice
½ tsp salt
2 tbsp butter
¼ cup tomato sauce

Curry udon
2 cups chicken stock
1 cup curry
1 egg
½ cup onion
250g udon

Tomato cabbage rolls
8 cabbage rolls
¼ cup chicken stock or water
¼ cup tomato sauce

Saturday
Tuna mayo riceballs
1 tuna can
2 tbsp mayonnaise
1 tbsp chili oil
200g rice
1 tbsp sesame oil

Yaki udon
120g udon
leftover veggies
2 tbsp soy dressing
1 tbsp bulldog sauce

Tomato sauce
1 red paprika
1 yellow paprika
2 carrot
1 celery
2 eggplant
1 onion

Soy dressing
½ cup soy sauce
½ cup vinegar
½ cup sugar or liquid sweetener
½ cup sliced onion
½ cup water

Sesame dressing
1.5 cup soy dressing
¼ cup tahini
½ cup peanut butter

Kimchi mix
1 cup kimchi
2 tbsp soy sauce
2 tbsp gochujang
2 tbsp sugar or liquid sweetener
⅓ cup onion
4 tsp chopped green onion
——
Japanese curry
1 liter tomato veggie sauce
1 packet of japanese curry
——-

Dumpling filling
500g minced pork
500g firm tofu
¼ cup green onion
1 tbsp salt
3 tbsp oyster sauce
2 tbsp soy sauce
1 tbsp black pepper
1 tbsp sesame oil
2 eggs

Intro 00:00
Highlights 00:23
Why is asian food good for meal prepping 00:47
Meal Prep Categorization 01:19
Carbs 01:28
Fruit & veg 01:42
Protein 02:33
Sauce 02:49
What we’re gonna eat this week 03:45
Rice 04:11
Prep fruit & veg 06:06
Bake tomato sauce mix 11:04
Make minced garlic 11:24
Make soy dressing 11:58
Make creamy sesame dressing 12:21
Kimchi mix 12:31
Blend tomato sauce 12:54
Japanese curry 13:25
Okonomiyaki 13:47
Dumpling filling 14:24
Cabbage rolls 16:30
Meatballs 16:48
Chicken katsu 17:11
Eggs in purgatory 19:59
Okonomiyaki 20:39
Chicken katsu 20:51
Gilgeori toast 22:31
Dan dan noodles 23:34
Kimchi rice balls 25:07
Katsu curry 25:36
Dumplings 25:58
Celery juice 26:35
Katsu sando 27:28
Kimchi fried rice 28:31
Curry bread 29:28
Kimchi udon 30:17
Meatball 30:51
Omurice 31:25
Curry udon 32:18
Tomato cabbage rolls 32:52
Tuna mayo riceballs 33:38
Yaki udon 34:16

Instagram @doobydobap
Join my discord! 😈

[KamWavy]

I love that she actually films herself cooking what she prepped throughout the week and let us know how to keep it fresh 😊

[anishacarneiro]

Oh my goodness ! When I watch meal prep videos, this is the level of detail I need ! From purchasing, details like carns protein fibre, colours, fruits veg, prep, storing, cooking and most importantly using it during the week. And in the age of short attention span, I was hooked for 35 mins. Says a lot about the content. Thanks Tina. God bless

[GoodVibesJohn]

Dooby's the only food content creator who uses such exciting shot selections, I ain't seen no one else use dolly zooms. Let's not even get started on her music choice 💥💥 Shoutout Tina da GOAT

[galeru]

Holy 20 meals. Very detailed. There's no excuse to not try meal prep after watching this.

[sailordeadpool]

i’m 18 and work in fast food full time. your videos have really helped me so much to prep meals to bring to work instead of eating fast food all the time. you’re fr amazing dooby💖

[zoobiedoobie]

Dooby is the only ytuber who could post a 30min video and i would still find it short lmaoo

props to her for being so entertaining throughout all of it! thank you!

[clairecastles]

My jaw hit the floor when you made THE perfect omurice shape with a couple of tosses of the pan 🍳 serious wizardry. But for real, your meal prep videos are the best because you show the actual tips that make it work like how to portion and store all the meal components so they're safe and fresh and convenient. Excellent video 👌 your content makes me happy

[soporificsnail]

I loved how versatile you were with your meals, focusing more on ingredients rather than just meals. It helps a lot for me cuz if i can just make a shit ton of ingredients its easier to not get bored rather than just regular meals.

[franticfanatic]

I cant even say how excited this video has me. Im currently so close to having my own space where I can do more of this style of meal prepping and Im so keen to one day be able to make these

[soilgrasswaterair]

Prep lists are so good to keep things from not going sideways. I apply it on my exams too, where I break down each and every exam question (1. What do they want me to answer. 2. Which books do I need for those answers? 3. Which chapters/pages in those books do I find the most relevant answers. 4. Remind myself to focus on one question at the time and work my way through it systematically. 5. *leave* the question for now and return later if I get stuck- I guess that is basically the equivalent of waiting for the water to boil and do other tasks during that time to keep things moving forward).

I can see why you have so many followers! This video is so lovely and super inspirational and your delivery is so nice and professional❤

[yungjf]

this is probably one of the best meal prep videos i've ever seen, thank you! so many great ideas and details, im obsessed <3

[morganmcfly]

As an american with a continuously developing appreciation for home-cooked asian food, this video is SOOO helpful!! Also I truly appreciate Dooby's honesty about the botched watermelon celery juice lmao

[andrewahn_]

Have recently started living alone and these meal prep videos have literally been my saviour!! Taught me so much on how to preserve food and cook 👨🏻‍🍳

[missbubu]

When you said that the katsu sando bread shouldn’t be toasted because it scrapes the roof of your mouth I knew immediately that you’re the real deal. Congrats my friend for speaking the truth and remembering this tiny but very important detail!

[pamelasaw]

I am a working mom (of 2) who needs to cook occcasionally and this is an absolute life saver...thank you so much!

[Ash-me]

Watching this made me feel so calm, the quality is chefs kiss

[cozykatsu]

Please make this a series!!! I love your content

[louaneb-b]

"don't overthink when you cook" "if it's not perfect it's okay" I'm kind of a perfectionist and I'm trying to change that so this video and the way you think really help me thank you

[domingojoseph]

Let's appreciate the amount of efforts that Dooby's giving in for us for this wonderful and very detailed and generous vlog of her! Very much appreciated! 😊

[user-vu]

I am somewhat of a picky eater, as in there are certain foods that I just won’t go near. Growing up eating a lot of traditional Swiss foods my dad made (very much influenced by Italian, French, and German cuisine as they border Switzerland), I mostly just stuck to what I knew. Watching your channel makes me want to go out of my comfort zone and explore new foods and tastes that I’m not used to. It has also helped me realize that with the exception of the different sauces, there are a decent amount similarities to what I grew up eating (things like broths, noodles, dumplings, schnitzel), which brings a sense of familiarity to new dishes. Basically, I just want to say thank you and express my gratitude for your channel. Your humour and personality really shine through in your videos, and I never find myself skipping through or getting bored of your content. ❤