6 Ways to Make Low Calorie High Protein Japanese Meal Prep aka KINNIKU BENTO

Craving a high-protein Japanese meal prep?
This video shows you how to create delicious and easy-to-make Japanese dishes that pack a serious protein punch, without breaking the calorie bank. Perfect for anyone looking to build muscle or maintain a healthy lifestyle. Each meal is packed with over 50g of protein and under 500 calories.

#mealprep #highprotein #japanesefood #japanesecooking

【CHAPTER】
00:00 Mixed Rice and Shrimp Salad
07:00 Chicken and Basil Stamina Donburi
11:25 Healthy Ebi Chili and Chicken Egg Mixed Rice
16:18 Salmon Rice and Chicken and Vegetable Stir-fry
20:13 Healthy Orange Chicken and Broccoli Salad
24:24 Best Tonteki and Tamagoyaki

1. Mixed Rice and Shrimp Salad

Ingredients (for 1 serving)
Mixed rice (Takikomi-gohan)
・5.3 oz (150g) Raw rice (short grain rice)
・3.5 oz (100g) Chicken breast
・1 oz (30g) Carrot
・1.4 oz (40g) Edamame beans
・0.8 cup (200ml) Water
・1 tbsp Soy sauce
・A pinch of Dashi powder
・A pinch of Sugar
・A pinch of Salt

Shrimp and broccoli salad
・3.5 oz (100g) Shrimp
・1-2 tsp Sake (optional)
・1.7 oz (50g) Broccoli
・1 tsp Oil
・A pinch of Salt and pepper
・1/2 tsp Grated garlic
・1/2 tsp Soy sauce
・1/2 tsp Mirin
・1 Boiled egg
・1 tsp Mayonnaise
=============================
2. Chicken and Basil Stamina Donburi

Ingredients (for 1 serving)
・3.5 oz (100g) Cooked rice
・4.6 oz (130g) Ground chicken breast
・1.4 oz (40g) Onion
・0.7 oz (20g) Bell pepper
・Basil
・1 clove of Garlic
・1 tsp Oil
・1 tbsp Sake
・1 tbsp Soy sauce
・1/2 tbsp Oyster sauce
・1/2 tbsp Sugar
・1/2 tbsp Thai fish sauce
・1 tsp Doubanjiang

Topping
・Broccoli
・Cheese
・Boiled egg
=============================
3. Healthy Ebi Chili and Chicken Egg Mixed Rice

Ingredients (for 1 serving)
Healthy ebi chili
・3.5 oz (100g) Shrimp
・2.8 oz (80g) Broccoli
・1 oz (30g) Onion
・1 clove of Garlic
・1 tsp Oil
・1/2 tsp Potato starch
・2 tbsp Ketchup
・1 tbsp Sugar
・1/2 tsp Grated ginger
・1/2 tsp Soy sauce
・1 tsp Doubanjiang

Chicken egg mixed rice
・3.5 oz (100g) Cooked rice
・2.8 oz (80g) Chicken breast
・1/2 tsp Oil
・1 tsp Soy sauce
・1 tsp Mirin
・A pinch of Sugar
・1 Egg
=============================
4. Salmon Rice and Chicken and Vegetable Stir-fry

Ingredients (for 1 serving)
Salmon rice
・3.5 oz (100g) Cooked rice
・2.8 oz (80g) Salmon fillet
・1 tsp Sake (optional)
・Basil

Chicken and vegetable stir-fry
・5.3 oz (150g) Chicken breast
・3.5 oz (100g) Bell peppers
・1 oz (30g) Onion
・0.7 oz (20g) Carrot
・1 tsp Oil
・A pinch of Salt and pepper
・1 tbsp Soy sauce
・1 tbsp Mirin
・1/2 tbsp Oyster sauce
・1/2 tbsp Sugar
=============================
5. Healthy Orange Chicken and Broccoli Salad

Ingredients (for 1 serving)
Healthy orange chicken
・3.5 oz (150g) Chicken breast
・2 tbsp Orange juice
・A pinch of Salt
・A pinch of Coarsely ground pepper
・1/2 tsp Grated garlic
・2 tsp Potato starch
・2 tsp Oil

・2.5 tbsp Orange juice
・1.5 tbsp Soy sauce
・1 tbsp Rice vinegar
・1/2 tbsp Sugar
・1/2 tbsp Honey
・1/2 tsp Grated garlic
・1/2 tsp Grated ginger

Broccoli salad
・2.8 oz (80g) Broccoli
・Your favorite cheese
・1-2 tbsp Dried bonito flakes
・2 tsp Soy sauce
・A pinch of Dashi powder
・A pinch of Sugar
=============================
6. Best Tonteki and Tamagoyaki

Ingredients (for 1 serving)
Best tonteki (Japanese-style pork steak)
・3.5 oz (150g) Pork (thigh meat or pork fillet)
・1-2 cloves of Garlic
・A pinch of Salt and pepper
・1-2 tsp Potato starch
・1 tsp Oil
・1 tbsp Soy sauce
・1.5 tbsp Sake
・1.5 tbsp Mirin
・1 tsp Sugar
・1 tsp Oyster sauce
・2/3 tsp Rice vinegar

Tamagoyaki
・2 Eggs
・Your favorite cheese
・1/2 tsp Oil
・A pinch of Sugar (optional)

[giovannimorales]

I been compiling a list of recipes to use for meal prepping as I diet and trying to stick to my macros, you honestly have been awesome, your husband so lucky to have a wife like you.

[robbie]

I'm a pre-university student living alone, and your videos helped me so much. Your instructions and recipes are straight to the point and the ingredients are simple too! I just wanna say thank you so much and keep making more content like these!

[a.r.bolton]

Oh! This is amazing! I’ve had an injury that made working out hard and I’ve gained too much weight 😩 These meals will help me not only eat better but also get me back on my feet without triggering my food sensitivities. Thank you for all your hard work! Your recipes will be most beloved 😊

[nicholette]

I super appreciate you having your japanese cuisine channel in English! 😮🤯

[Chelsea-mrer]

Hello! Thank you for the awesome recipes. I love Japanese food. I lived in Japan a few years ago so it's nice to have easy recipes I can make at home. I made the ebi chili and chicken and egg mixed rice dishes for dinner last night and they were so delicious! I'm on a weight loss journey so having extra protein is great for me. Greetings from the U.S. Happy Holidays! 😊

[Field_Marshal_Emu]

Having someone in our house who is highly allergic to ocean seafood, I was very happy to discover recently that you can actually get vegetarian fish sauce and oyster sauce. From what i understand, they're made from mushrooms and other non seafood ingredients. I'll have to make some of these with these vegetarian sauces and see how it turns out!

[jordanjob]

Just found your channel. Awesome video and great that you put all the ingredients written in your description too for easy reference. Have been loving Japanese cooking lately and wanting to learn so thank you.

[OberonDeMonet]

Absolutely love your channel. I've just started a high protein diet and these recipes are PERFECT! Your addictive eggplant recipe is one of my all-time favourites

[vonhapsberg]

i cant wait to make the salmon rice & chicken-vegetable stir fry !

[lolitakaur]

I cheated and decided to watch your latest video...everthing looks so delicious and easy to make!I will have to binge watch the ones i;ve yet to see.Thank you as always for taking time out to share these yummy meals.

[SinasCents]

These all look amazing. I am definitely going to try some of these.

[Luipaard]

Really impressed with the variety of cooking methods you are teaching, thank you for the cooking lessons!

[LKTrompeta]

I love your recipes 🥰 I enjoy recreating them at home

[j.bradleyheck]

Hoshihakari Gohan to Ocha is my daily diet ! Arigato for your recipes !🙂

[decemberclouds]

I think the last one looked so great! I love garlic. I also want to make the one with salmon flakes.

[alicjaadamczyk]

Such beautiful meals, each one is like a little art object. Thank you, I will try to cook those meals, as they are pretty easy . Greetings from Maryland, USA 😋

[themafiaguru]

I'll definitely try these recipes!

[tommymarco]

Thank you. I am going to try and make these delicious dishes

[diamondfool]

These look so good, I just realized I stopped eating my squid fried rice I made because I wanted your shrimp salad so bad!

[LicensedTeacherFory-y]

So called protein came to me in 2024 for sure. ♥︎Pork fillet and ♥︎chicken fillet are not only easy to get but also nothing burden.
*Thanks for teaching.
1. I have heard name of 'orange chicken'. But now i got to know it is real adding ♥︎orange juice.(my favorite drink with beer). 2. Thanks for showing treating broccoli on cutting board 3. Your the teacher opening omelette world to me. And i usually like to add salt and onion minced. But sometimes by adding sugar; my making has been tasting and looking like bread feeling(: So good like tamago nigiri)