If you train regularly or simply want more protein in your week, meal prep is the easiest way to hit your numbers without thinking about it. Japanese home cooking is well suited to it, because most dishes are built around a generous portion of chicken, pork, beef, fish or tofu.
The numbers
Here is every dish on our menu, sorted by protein per portion:
| Dish | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|
| Tonkatsu | 51g | 940 kcal | 5.4g |
| Chicken teriyaki | 50g | 830 kcal | 6.0g |
| Chicken katsu | 44g | 870 kcal | 5.1g |
| Gyudon | 40g | 710 kcal | 5.6g |
| Japanese curry | 36g | 730 kcal | 4.9g |
| Miso glazed salmon | 34g | 650 kcal | 5.2g |
| Veggie mapo tofu | 26g | 630 kcal | 4.1g |
| Agedashi tofu | 24g | 590 kcal | 4.1g |
The standouts
Chicken teriyaki: the best protein per calorie
At 50g of protein for 830 calories, chicken teriyaki is the most efficient dish on the menu. It is also one of the best for meal prep, because it reheats easily and freezes very well.
Tonkatsu: the most protein overall
At 51g a portion, tonkatsu tops the table, but it is fried, so it is also the most calorie-dense dish we make. It is great fuel on a heavy training day.
Gyudon: the all-rounder
Gyudon gives 40g of protein at 710 calories, and it is one of the best dishes for meal prep, as the beef sits in the broth and keeps its texture.
Want it leaner?
We use chicken thigh by default, because it stays tender when it is cooked, cooled and reheated a few days later. If you would rather have breast, which is leaner, just say so when you book. Be aware it tends to dry out more by the second or third day.
Building a high-protein week
On a three-dish visit you get twelve portions, four of each dish. A strong high-protein combination is:
| Dish | Portions | Protein per portion |
|---|---|---|
| Chicken teriyaki | 4 | 50g |
| Gyudon | 4 | 40g |
| Miso glazed salmon | 4 | 34g |
That is twelve dinners averaging over 40g of protein each, with a mix of chicken, beef and oily fish. The salmon should be eaten early in the week, and the teriyaki and gyudon freeze well for later. Our guide to storing and freezing meal prep explains how to plan it.
What about vegetarians?
Our two vegetarian dishes, agedashi tofu and veggie mapo tofu, give 24g and 26g of protein a portion. They are lighter dishes, so they pair well with a higher-protein side of your own, such as edamame.
FAQ
Which Japanese dish has the most protein?
On our menu, tonkatsu, at 51g a portion, followed closely by chicken teriyaki at 50g.
Is Japanese food good for building muscle?
Much of it is high in protein, especially dishes built around chicken, pork, beef or fish. As with any diet, what matters is your total intake across the week.
Can you make the dishes with less rice?
Ask when you book and we will tell you honestly what we can do.