🥗 5 Days of High Protein Meal Prep | Budget Friendly Bento Ideas
In this video, I’m sharing my meal prep for the week using only clearance grocery items to create affordable, nutritious, and delicious meals.
If you’re looking for healthy lunch ideas, easy bento box recipes, or simple ways to eat well on a budget, this video is for you.
☑Time stamp
00:00 Intro
00:23 🍲 Day1(One-pot Jasmine Tea Hainanese chicken rice bento)
06:12 🌱 Day2 (Thai basil chicken rice bento)
07:19 🥪Day3 (Chicken egg sandwiches bento)
11:55 🍙 Day4 (Kombu rice ball and chorizo bento)
14:45 🍤 Day5(garlic prawn bento)
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00:23 Day1(One-pot Jasmine Tea Hainanese chicken rice bento)
🍲Ingredients
•350g Jasmine rice cooked in 300ml jasmine tea (aroma + low fat feel)
•400g Chicken breast (high protein base)
•1tbsp Cooking sake, 1/2tsp salt, white pepper
•1 tsp soy sauce, fish sauce and chicken stock,
・2 garlic cloves
•4 slices ginger
⚫︎Sauce
•2 tbsp water,1tbsp soy sauce,1tsp fish sauce, 2 tsp ponzu
Side1:Carrot salad
・1 carrot, 1/2tsp salt, 1 1/2tsp vinegar,1 tsp sugar
•Simple light soy dipping sauce
Side2: Stir-fried Broccoli and Paprika with Oyster Sauce
Day2 (Thai basil chicken rice )
🌱Ingredients
• 200g chicken breast mince
• 5 garlic cloves (2 garlic cloves for sauce, 3 garlic cloves for stir fry)
• 1 zucchini
• 1 carrot
• yesterday leftover (side:2)
⚫︎Sauce
•1tbsp sake
•2tsp fish sauce and oyster sauce
•1tsp sugar
07:19 (Day3)Chiken egg sandwiches
🥪Ingredients
• Bread
• Ghee
• Sugar
• 800g chicken
(Sake,salt and pepper for marinade )
⚫︎Sauce
•1tsp cornstarch
•2tbsp tamari shoyu and mirin
•1tsp sugar
Side1: Mashed potatoes
Side2: carrot salad
11:55 Day4 (Kombu rice ball and chorizo bento)
🍙Ingredients
• rice
• Big sheets of nori
• Kombu
• bonito flakes
⚫︎Sauce
• 1 1/2tsp soy sauce
• 1 tsp sake
• 1 tsp sugar
• salt and pepper
Side1: Skewered chorizo
Side2: Broccoli and egg salad
Day5(garlic prawn bento)
🍤 Ingredients
• 12 pieces Frozen shrimp
• Cooked rice
• 3 garlic cloves, minced
• 10g butter
• 1 1/2 tbsp olive oil
• 1 tsp herb salt
• Salt & black pepper (to taste)
• Lemon juice (optional)
• Parsley (optional garnish)
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