Plenty of Japanese food is designed to be eaten the moment it is made. Plenty more is designed to be cooked once and eaten over several days, which is exactly what Japanese home cooks have always done. Knowing which is which is the whole trick to good Japanese meal prep.
What makes a dish good for meal prep
The dishes that last share a few traits:
- They are simmered in a sauce or broth. The sauce protects the meat from drying out and keeps it tender on the reheat.
- They improve as they sit. Flavours settle and deepen overnight.
- They reheat without fuss. A pan or microwave, a few minutes, done.
- They freeze. So the end of the week tastes as good as the start.
The best Japanese dishes for meal prep
1. Japanese curry
The undisputed champion. Japanese curry is built on a roux, so it is thick and stew-like, and it genuinely improves after a night in the fridge. It is the best freezer dish on our menu, and it is mild enough for children.
2. Gyudon
Gyudon is thinly sliced beef and onion simmered in dashi, soy and mirin. The beef sits in the broth and keeps its texture, and like the curry it is arguably better the next day. Freeze the rice separately if you can.
3. Chicken teriyaki
A proper chicken teriyaki, made with thigh and a glaze of soy, mirin and sake, is forgiving to reheat and freezes very well. It is also the most requested dish we make.
4. Veggie mapo tofu
The Japanese take on a Sichuan classic. Veggie mapo tofu reheats well, and the sauce loosens with a splash of water. It freezes reasonably, though the tofu turns firmer.
5. Tonkatsu and chicken katsu
Anything fried softens in the fridge. Tonkatsu and chicken katsu still make excellent meal prep if you reheat them in dry heat, which brings most of the crunch back. Our guide to reheating katsu explains how.
6. Miso glazed salmon
Miso glazed salmon is delicious but it is fish, so eat it early in the week. It is also very good cold, which makes it a natural lunchbox dish.
7. Agedashi tofu
Agedashi tofu is the most delicate dish we make. The fried surface softens in the broth over time, which is the nature of the dish rather than a fault. Eat it in the first couple of days and do not freeze it.
Japanese dishes to skip for meal prep
- Sushi and sashimi. Raw fish and vinegared rice are made to be eaten immediately.
- Tempura. The batter is so light that it never truly recovers once it has gone soft.
- Ramen and udon in broth. The noodles swell and turn soft sitting in the soup. Keep noodles and broth apart if you must.
- Anything with a soft-set egg. It does not reheat well, and it does not keep.
How to build a combination that lasts the week
On a three-dish visit, a good rule is one fried, one simmered, one lighter. For example:
| Combination | Why it works |
|---|---|
| Tonkatsu, Japanese curry, miso glazed salmon | Katsu curry midweek, salmon early, curry from the freezer at the weekend |
| Chicken teriyaki, gyudon, veggie mapo tofu | Everything reheats in the microwave, everything freezes |
| Chicken katsu, Japanese curry, agedashi tofu | Katsu curry plus a light vegetarian dish for early in the week |
Whatever you choose, eat the delicate dishes first and freeze the rest on the day. Our guide to storing and freezing meal prep explains how.
FAQ
What is the best Japanese food for meal prep?
Japanese curry, followed closely by gyudon and chicken teriyaki. All three reheat easily and freeze well.
Is sushi good for meal prep?
No. Sushi is designed to be eaten fresh and does not keep.
Can Japanese food be frozen?
Much of it can. Curry, gyudon and teriyaki all freeze very well. Fried dishes freeze acceptably, and delicate dishes like agedashi tofu are best eaten fresh.