Meal prepping can make your week smoother and more flavorful, especially with the vibrant and delicious dishes from Korean cuisine. Here are three practical examples of Korean meal prep recipes that are not only easy to make but also packed with flavor and nutrition. Let’s dive in!
Bibimbap is a popular Korean dish that translates to “mixed rice”. It’s a great meal prep option because you can customize it with your favorite vegetables and protein. This dish provides a balanced meal with carbohydrates, protein, and plenty of veggies, making it perfect for lunch or dinner.
To prepare, start by cooking a batch of rice—white, brown, or even cauliflower rice for a low-carb option. While the rice is cooking, sauté some vegetables like spinach, carrots, and zucchini. You can also add mushrooms and bean sprouts for extra flavor. If you like protein, consider adding grilled chicken, tofu, or even beef. Once everything is cooked, divide the rice, veggies, and protein into meal prep containers. Don’t forget to top each bowl with a fried egg and a dollop of gochujang (Korean chili paste) for that authentic taste! This meal can be stored in the refrigerator for up to 4 days.
Korean BBQ Chicken Thighs are a flavorful and juicy option for meal prep. Marinating the chicken in a mixture of soy sauce, sesame oil, garlic, and ginger infuses it with bold flavors. This dish can be served with rice and a side of steamed broccoli or mixed greens.
To make this dish, start by mixing together ¼ cup soy sauce, 2 tablespoons sesame oil, 2 cloves minced garlic, and 1 tablespoon grated ginger in a bowl. Add the chicken thighs (about 1.5 lbs) and let them marinate for at least 30 minutes, or overnight for deeper flavor. Bake the chicken at 400°F (200°C) for 25-30 minutes or until fully cooked. Once cooled, divide the chicken into meal prep containers along with cooked rice and steamed veggies. This meal lasts about 5 days in the fridge.
Kimchi Fried Rice is a fantastic way to use leftover rice and is a comforting dish that can be enjoyed for breakfast, lunch, or dinner. It’s a one-pan meal that can be prepared quickly, making it ideal for busy weekdays.
To prepare Kimchi Fried Rice, start by heating a tablespoon of oil in a skillet over medium heat. Add 1 cup of chopped kimchi and sauté for a few minutes. Then, add 3 cups of leftover rice, breaking up any clumps. Stir in 2 tablespoons of soy sauce and 1 tablespoon of sesame oil. For added protein, you can scramble in an egg or two. Once everything is heated through, garnish with chopped green onions and sesame seeds. This dish can be stored in the refrigerator for up to 4 days.
These examples of Korean meal prep recipes are not only delicious but also easy to make. By preparing these meals ahead of time, you can enjoy the flavors of Korea throughout your week without the stress of daily cooking. Happy meal prepping!