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Meal Prep DIY Bowls

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    Make family dinner at home simple with these healthy, home-cooked DIY Bowls! No more asking yourself what to cook for dinner after a long day.

    This recipe is brought to you in partnership with Mizkan.

    Japanese-style meal prep.

    Many of us have been facing a new level of unpredictability this year. For those of us who have kids, it’s hard to keep up with the hustle and bustle of at-home school while preparing a home-cooked dinner that everyone will enjoy. So, I’ve set out to instill some control with Japanese-Style Meal Prep. This meal prepping strategy has saved my life and been incredibly helpful, so I can’t wait to share my tips and tricks with you!

    Why Japanese-Style Meal Prep?

    Meal prepping is the process of making food in advance and packing it into containers. When you meal prep, you set yourself up for an easier week ahead.

    The Japanese-Style Meal Prep, or Tsukurioki (作り置き) or Jobisai (常備菜) as we call it, is slightly different from the typical meal prep; you still prep/cook ahead of time, but you keep each ingredient and dish in separate containers.

    For dinner later that week, you can pick and choose from the made-ahead dishes and put them together into a meal! That’s where my DIY Bowls come in. All you need to do is to assemble your own DIY bowls with the ingredients you have already prepared. The best part about it? Your kids can pitch in by adding toppings to their own meals. It’s a customizable experience the whole family will love.

    Healthy, home-cooked DYI Bowls along with sauces.

    Why You’ll Love Meal Prep DIY Bowls

    • Construct your bowl based on what you feel like eating that day.
    • Great for students/working professionals who don’t want to cook after a long day at school/work, even if virtual.
    • Ideal for family members with different dietary needs.
    • Making a different bowl every day is refreshing and fun. Nobody needs to eat the same food every day.
    • Keep the seasonings on the food simple and minimal, so you can enjoy different sauces to go with the food.
    • No more “What should I cook for dinner?”

    Healthy, home-cooked DYI Bowls along with sauces.

    Up Your DIY Bowl Game with These Sauces

    Because we keep the components of the bowl as simple as possible, you’ll want to have several sauces to elevate your meal.

    Today I’ll share three of my favorite sauces: Sweet and Tangy Scallion Soy Sauce, Ponzu Sesame Sauce, and Mizkan Sesame Dipping Sauce.

    Trays of Mizkan condiments.

    Whenever I make vinegar-based sauces for Japanese dishes, I exclusively use Mizkan Natural Rice Vinegar and Mizkan Ponzu Citrus Seasoned Soy Sauce. Using Mizkan Vinegars and Sauces while cooking at home is a simple way to integrate Japanese tradition, culture, and flavor into any family mealtime. Genuinely crafted with real organic ingredients, the rice vinegar has a mild tang, refreshing aroma, the right amount of acidity, and it does not overpower the dish. It is the perfect accent to any meal and makes it easy to create authentic recipes at home.

    If you wish to replicate the uniquely delicious flavor of Japanese cooking, I cannot emphasize the importance of getting quality rice vinegar. It is one of the 6 must-have Japanese condiments after all! Whether you’re looking to bring the favor of Japan to your table with a modern recipe, like this Meal Prep DIY Bowl, or try your hand at a more traditional meal, I always recommend Mizkan.

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    Healthy, home-cooked DYI Bowls along with sauces.

    How to Meal Prep DIY Bowls

    Step 1: Choose Your Customizable Foods

    ① PICK CARBS (Base)

    Bowls of carbs; white rice, brown rice, udon noodles, and no carb (leafy greens)

    What I made:

    • Brown Rice
    • Leafy Greens [no-carb]
    • Udon noodles
    • White Rice

    Alternative Options:

    • Cauliflower rice [low carb]
    • Lentils
    • Pasta
    • Potatoes
    • Quinoa
    • Soba Noodles
    • Sweet potatoes
    • Wild rice

    Tip: Carbs go at the bottom of the bowl. If you’re not sure, start with rice or something you’re comfortable making with your eyes closed.


    ② PICK PROTEINS (Topping 1)

    Trays of proteins; salmon, tofu, eggs, and chicken.

    What I Made:

    Alternative Options:

    • Beef
    • Pork
    • Shrimp
    • Tempeh

    Tip: The protein is easily swappable.


    ③ PICK VEGETABLES & MUSHROOMS (Topping 2)

    Red/Orange/Yellow

    Trays of red vegetables.

    What I Made:

    • Butternut squash [cooked] – cubes, roasted
    • Carrot [raw/cooked] – julienned or rounds, blanched/sauteed/roasted
    • Japanese Sweet Potatoes – boiled/roasted
    • Tomatoes/Cherry tomatoes [raw] – wedges
    • (Watermelon) radish [raw] – thinly-sliced

    Alternative Options:

    • Beets [cooked] – sliced, boiled/roasted
    • Bell pepper [raw/cooked] – thin strips, roasted/stir-fried
    • Corn [cooked] – boiled/roasted
    • Kabocha squash [cooked] – thin slices, pan-fried/roasted

    Green

    Trays of green vegetables.

    What I Made:

    • Broccoli florette [raw/cooked] – blanched/roasted/stir-fried
    • Cucumber [raw] – thinly sliced
    • Edamame [cooked] – shucked
    • Green beans [cooked] – blanched, roasted/sauteed
    • Leafy greens [raw] – shredded/hand-torn
    • Snap/snow peas [raw/cooked] – blanched/sauteed/stir-fried

    Alternative Options:

    • Asparagus [cooked] – sliced, roasted/sauteed/stir-fried
    • Avocado [raw] – cubed/sliced
    • (Baby) spinach [raw/cooked] – cut, blanched/sauteed/stir-fried
    • Bell pepper [raw/cooked] – thin strips, roasted/stir-fried
    • Bok choy [raw/cooked] – halved/quartered, blanched/stir-fried
    • Broccolini [cooked] – stir-fried/roasted
    • Brussel sprout [cooked] – stir-fried/roasted
    • Cabbage (red, regular, napa) [raw/cooked] – shredded, stir-fried
    • Chard [cooked] – stir-fried/roasted
    • Cilantro – destemmed
    • Green onion – sliced
    • Kale [raw/cooked] – chopped, roasted/sauteed
    • Microgreens [raw] – hand-torn
    • Zucchini [cooked] – thin strips, roasted/pan-fried

    Brown/Black/White

    Trays of mushrooms and bean sprouts.

    What I Made:

    • Bean sprout [cooked] – blanched/sauteed

    Alternative Options:

    • Mushrooms (button, cremini, enoki, king oyster, portobello, shiitake, shimeji)  [raw/cooked] – sliced, roasted/sauteed

    Tip: This is where you get to play with colors. The key is to balance the colors and textures so you won’t end up with mostly one color/texture.


    ④ PICK SAUCE (Topping 3)

    Sauces for DIY Bowls

    What I Made/Used:

    • Mizkan Sesame Dipping Sauce – great for vegetables
    • Ponzu Sesame Sauce (recipe below) – great for vegetables
    • Sweet and Tangy Scallion Soy Sauce (recipe below) – great for proteins

    Alternative Options:

    Tip: Don’t dress up your bowls with sauce yet! Make sure to store the sauce separately until you’re ready to eat!


    ⑤ PICK GARNISH (Topping 4)

    White and Black Sesame Seeds | Easy Japanese Recipes at JustOneCookbook.com

    What I Used:

    • Roasted sesame seeds

    Alternative Options:

    • Furikake rice seasonings
    • Green onions (chopped)
    • Kimchi
    • Nori seaweed
    • Pickles (Tsukemono)

    Tip: Keep it simple!

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    Japanese-style meal prep.

    Step 2: Start Meal Prepping!

    ① Prep (Wash, Cut, and Marinate)

    Meal Prep DIY Bowls Step 1

    • Preheat the oven (for the next step).
    • Marinate the proteins.
    • Wash and cut all the vegetables.

    ② Bake #1 (shorter cooking time) + Blanch

    Meal Prep DIY Bowls Step 2

    • Start baking food that takes a shorter cooking time (10-15 minutes)
    • Meanwhile, blanch any vegetables that require cooking.

    ③ Bake #2 (longer cooking time) + Pan Fry

    Meal Prep DIY Bowls Step 3

    • Start baking food that takes a longer cooking time (30-45 minutes).
    • Meanwhile, pan-fry vegetables and proteins that require cooking.

    ④ Bake #3 (if any) + Make Sauce

    Meal Prep DIY Bowls Step 4

    • If you have more food to bake, do so.
    • Meanwhile, make/prepare the sauce.

    ⑤ Pack each dish into containers

    Japanese-style meal prep.

    • Start packing the food once it’s cool.
    • Label and refrigerate.

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    Step 3: Create Your Own Bowls

    Healthy, home-cooked DYI Bowls along with sauces.

    My Bowl

    • ① Leafy greens [no carb]
    • ② Ramen egg
    • ③ Julienned carrot, roasted butternut squash, roasted Japanese sweet potato, tomatoes, snap pea
    • ④ Roasted sesame seeds
    • ⑤ Mizkan Sesame Dipping Sauce

    Healthy, home-cooked DYI Bowls along with sauces.

    Kid-Friendly Bowl

    • ① White rice
    • ② Pan-fried chicken
    • ③ Leafy greens, sliced cucumber, tomatoes, Spicy Bean Sprout Salad, roasted butternut squash
    • ④ No garnish
    • ⑤ Sweet and Tangy Scallion Soy Sauce

    As you can see, these DIY Bowls are filled with wholesome, nutrient-rich foods, and I no longer have to stress over what to make my family for dinner.

    I hope you have found these tips helpful and enjoy incorporating Japanese meal prepping into your own meal-prep strategy. Any questions or feedback? Leave me your note in the comment box below!

    Japanese-style meal prep.

    Japanese Ingredient Substitution: If you want to look for substitutes for Japanese condiments and ingredients, click here.

    Sign up for the free newsletter delivered to your inbox and stay in touch with me on FacebookPinterestYouTube, and Instagram for all the latest updates.

    4.75 from 8 votes
    Healthy, home-cooked DYI Bowls along with sauces.
    Meal Prep DIY Bowls
    Prep Time
    1 hr 30 mins
    Cook Time
    1 hr 30 mins
     

    Find some time on the weekend to meal prep these healthy, home-cooked DIY Bowls! Not only are they fun, but they can also save so much of your time and money. No more asking yourself what to cook for dinner after a long day!

    Course: Condiments
    Cuisine: Japanese
    Keyword: green onion, ponzu
    Servings: 8 (= 2 meals for a family of 4)
    Author: Namiko Chen
    Ingredients
    ⭑ Sweet & Tangy Scallion Soy Sauce
    ⭑ Ponzu Sesame Sauce
    ✻ Baked Salmon
    • 1.5 lb salmon
    • 1 Tbsp sake
    • 1 Tbsp extra-virgin olive oil
    • kosher/sea salt (I use Diamond Crystal; Use half for table salt)
    • freshly ground black pepper
    ✻ Baked Tofu
    ✻ Pan-Fried Chicken
    • 2 lb boneless, skinless chicken thighs
    • 1 Tbsp sake
    • 1 Tbsp soy sauce
    • 2 cloves garlic (pressed/minced)
    • 1 knob ginger (grated)
    • 4 Tbsp potato starch/cornstarch (for coating)
    • 4 Tbsp neutral-flavored oil (vegetable, canola, etc) (for pan-frying)
    ✿ For DIY Bowls
    • carb of your choice (Please see the blog post)
    • veggies/mushrooms of your choice (Please see the blog post)
    • sauce of your choice (Please see the blog post)
    • garnish of your choice (Please see the blog post)
    Instructions
    ① PREP (WASH, CUT, and MARINATE)
    1. Veggies/Mushrooms: Rinse and cut vegetables to appropriate sizes. Clean and cut the mushrooms. This julienne peeler is helpful to save time julienning carrot and peeling cucumbers.

    2. Salmon: Prepare the salmon by cutting into individual pieces and drizzle sake to remove unwanted odor.

      Meal Prep DIY Bowls Salmon 1
    3. Tofu: Wrap the tofu with a paper towel and press tofu with a heavy object on top.

      Meal Prep DIY Bowls Tofu 1
    4. Chicken: In a large bowl, put in the chicken marinade ingredients (except for potato/cornstarch and oil). Add the chicken and marinate until you're ready to cook (at least 30 minutes).

      Meal Prep DIY Bowls Chicken 1
    ② BAKE #1 (A SHORTER COOKING TIME) + BLANCH
    1. Salmon: Prepare a baking sheet lined with a parchment paper. Drizzle olive oil over the salmon and season it with salt and pepper. Bake at 425 ºF (218 ºC) for 12-15 minutes.

      Meal Prep DIY Bowls Salmon 2
    2. Veggies: Boil water in a large pot and boil the veggies until tender (2-4 mins).

      Meal Prep DIY Bowls Veggies 2
    ③ BAKE #2 (A LONGER COOKING TIME) + PAN FRY
    1. Tofu: Cut the tofu into small cubes.

      Meal Prep DIY Bowls Tofu 2
    2. Prepare potato/cornstarch and oil in each bowl. Dredge the tofu cubes, shake off excess starch, and coat with the oil.

      Meal Prep DIY Bowls Tofu 3
    3. Prepare a baking sheet lined with a parchment paper. Place the tofu and bake at 425 ºF (218 ºC) for 25-30 minutes.

      Meal Prep DIY Bowls Tofu 4
    4. Chicken: Coat the marinated chicken with corn starch and shake off any excess.

      Meal Prep DIY Bowls Chicken 2
    5. Heat the oil in a large pan over medium-high heat (or medium heat on the professional stove). Pan fry the chicken for 3-4 minutes on each side until crisp and golden on the outside and cooked through on the inside. Don't flip until one side is done. Drain off excess oil on a paper towel.

      Meal Prep DIY Bowls Chicken 3
    ④ BAKE #3 (IF ANY) + MAKE SAUCES
    1. Veggies: Coat the vegetables of your choice with olive oil and season with salt and pepper. Bake at 425 ºF (218 ºC) for approx. 15-20 minutes (cooking time varies depending on the vegetables).

      Meal Prep DIY Bowls Veggies 1
    2. Ponzu Sesame Sauce: Combine all the ingredients in a mason jar.

      Meal Prep DIY Bowls Ponzu Sesame Sauce 4
    3. Sweet & Tangy Scallion Soy Sauce: Slice the green onions. Remove and discard seeds from the red chili pepper and cut into small rounds.

      Meal Prep DIY Bowls Negi Sauce 1
    4. Heat sesame oil and chili pepper in a small pot. When the oil is hot, add green onions and saute.

      Meal Prep DIY Bowls Negi Sauce 2
    5. Add the sugar, rice vinegar, and sake.

      Meal Prep DIY Bowls Negi Sauce 3
    6. Add the soy sauce and bring it to simmer to let the alcohol evaporate. Turn off the heat and set aside.

      Meal Prep DIY Bowls Negi Sauce 4
    7. You can save the sauces in mason jars.

      Sauces for DIY Bowls
    ⑤ PACK INTO CONTAINERS
    1. Pack each ingredient and dish in separate containers.

      Japanese-style meal prep.
    ⑥ MAKE DIY BOWLS
    1. Make bowls based on the eater's preference and drizzle sauce of choice.

      Healthy, home-cooked DYI Bowls along with sauces.
    Recipe Notes

    Recipe by Namiko Chen of Just One Cookbook. All images and content on this site are copyright protected. Please do not use my images without my permission. If you’d like to share this recipe on your site, please re-write the recipe and link to this post as the original source. Thank you.

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