What Is Korean Meal Prep?

You can’t go wrong with Korean food, as their meals are balanced with lots of vegetables, rice, meat, and fish. They’re usually served with a range of small sides such as broth-based soups and kimchi (fermented cabbage). Of course with any cuisine, there are still ways to make it unhealthy. Korean food is rich in variety and diverse flavor profiles, blending sweet, spicy, and sour elements in a single dish. The meals are not bland, so it’s easy to enjoy the delicious food. 

Protein is usually the main component of a practical Korean meal. Meats are grilled and marinated, bursting with sweet and savory flavors. Main dishes are typically accompanied by rice or banchan (small side dishes) to neutralize the palate. In most Korean stews and soups, meat takes center stage, as it makes the meal more filling. 

When meal prepping, it’s easier to cook large batches of staple foods such as rice, stews, and broths. This also helps create a more nuanced blend of flavors and improve texture. 

In Korean cuisine, banchan are small yet mighty side dishes that complement the meal, typically shared among everyone when served at the table. These will change throughout the year depending on what’s fresh and in season. 

Popular Banchan Include:

• Kimchi: a fermented vegetable dish with cabbage and Korean chili powder
• Jeon: a savory Korean pancake/fritter
• Japchae: sweet potato starch noodles stir-fried with vegetables and meat
• Namul: a variety of edible greens, leaves, or seasoned herbal dishes
• Saengchae: salad-like dishes made with uncooked vegetables

Are Korean Meals Healthy?

Like any cuisine, anything can be unhealthy. Korean meals are naturally rich in vegetables, lean proteins, fermented foods for gut health, and a balanced macronutrient profile. Plus, the variety in flavors and textures makes it easier to stay on track with healthy eating goals. 

One study found that sticking to a traditional Korean diet seemed to lower the chances of developing metabolic syndrome, which is a group of health conditions that raise your risk of heart disease, type 2 diabetes, and stroke. Many fermented foods included in a traditional Korean diet have probiotics that support your immune system. Kimchi, for example, has been shown to reduce body weight and risk factors for heart disease, as well as regulate blood pressure, blood sugar, and blood fat levels. Common ingredients in the meals, such as red pepper flakes and hot pepper paste, contain capsaicin, a compound that supports a healthy metabolism, blood pressure, and weight.

However, it is still advisable to be cautious, as pickled and fermented foods, condiments such as BBQ sauces, and some Korean-style soups tend to be high in salt. Consuming too much sodium has been connected to high blood pressure, a warning sign for heart and kidney diseases.

Healthy Korean Foods

• Bulgogi - sliced beef with vegetables and rice
• Stir-fried and steamed vegetables - either main or side dish
• Bibimbap - a mix of warm rice, various seasoned vegetables, and a spicy gochujang sauce
• Soondubu jjigae - soft tofu stew
• Jangeo-gui - grilled eel
• Kongguksu - cold soy milk noodle soup
• Gimbap/kimbap - rice rolls packed with different combinations of vegetables, fish, eggs, and meat, similar to sushi

Typical Korean Meals

An ordinary Korean meal contains a main protein, a vegetable, and a starch, while also served with a broth, soup, or stew. Their culture believes it uses less food waste by making a meal stretch further, and also aids in digestion. 

A popular dish is the Korean Beef Bowl, which is easy and quick to prepare and can be made with various bases, including rice, cauliflower rice, quinoa, or noodles. 

Main Ingredients Include:

• Lean ground beef
• Soy sauce
• Garlic
• Ginger
• Pickled Vegetables
• Sesame Oil
• Rice Vinegar
• Honey
• Red Pepper Flakes

This dish can also be modified in multiple ways, making it perfect for those with dietary restrictions. For example, if you need it to be gluten-free, you can swap the soy sauce for tamari. It’s also important to add vegetables to it for a wholesome and filling meal. 

Additional Tasty and Filling Meal Prep Ideas

• Bulgogi Quesadillas
• Gochujang-Glazed Cod & Broccolini
• Kimchi Shrimp Cup of Noodles
• Pork & Kimchi Fried Rice
• Korean-Style Steak & Lettuce Wraps
• Beef Stir Fry

Korean Style Foods To Limit

• Korean fried chicken - as said in the name, it’s fried. Additionally, it’s typically coated in a salty, sweet sauce.
• Jajangmyeon - noodles in a black bean sauce consisting of a black bean paste, pork, and vegetables. It is high in calories from carbs and fat.
• Ramyun - a Korean version of instant noodles, which are high in sodium.

These aren’t the most nutritious, so it’s essential not to consume them on a regular basis.

Korean Pantry Staples for Meal Prep

• Gochujang (chili paste)
• Sesame oil
• Garlic, ginger, scallions
• Doenjang (soybean paste)
• Soy sauce or tamari
• Roasted sesame seeds
• Gim (dried seaweed)

Tips for Storing Meals

Using airtight containers will be your best friend, especially for fermented foods that have strong odors. Thankfully, fermented dishes like kimchi tend to last longer in the fridge, making them perfect for meals throughout the week. 

Conclusion

Korean meal prep offers a unique balance of nutrition, flavor, and variety, making it a great choice for anyone looking to eat healthier without sacrificing taste. With fiber-rich vegetables, lean proteins, and probiotic-rich fermented foods, it supports gut health and energy levels throughout the day. Plus, the vibrant and satisfying flavors make healthy eating more enjoyable and sustainable. Whether you're cooking at home or looking for prepared options, incorporating Korean-inspired meals into your routine can be both delicious and rewarding.