Meals In This Prep
Miso Broth & Rice
Steamed Fish & Veggies
Vegetable Stir-Fry
Rice Paper Rolls
Fish & Rice Bowl
Miso Veggie Soup
Veggie Stir-Fry & Fish
Oatmeal
Steamed Fish & Rice
Miso Broth Bowl
Fish & Veggie Bowl
Stir-Fry & Rice
5-Day Meal Plan
Day 1 — Monday
Breakfast: Miso Broth & Rice
Lunch: Steamed Fish & Veggies
Dinner: Vegetable Stir-Fry
Day 2 — Tuesday
Breakfast: Rice Paper Rolls
Lunch: Fish & Rice Bowl
Dinner: Miso Veggie Soup
Day 3 — Wednesday
Breakfast: Miso Broth & Rice
Lunch: Veggie Stir-Fry & Fish
Dinner: Rice Paper Rolls
Day 4 — Thursday
Breakfast: Oatmeal
Lunch: Steamed Fish & Rice
Dinner: Miso Broth Bowl
Day 5 — Friday
Breakfast: Miso Broth & Rice
Lunch: Fish & Veggie Bowl
Dinner: Stir-Fry & Rice
Daily Nutrition (Approx.)
Calories
1500
Protein
95g
Carbs
210g
Fat
25g
Fiber
22g
Step-by-Step Instructions
- 1
Steam fish with ginger and scallions 8-10 min.
- 2
Cook rice.
- 3
Stir-fry vegetables with minimal oil (use water or broth).
- 4
Miso broth: dissolve miso in hot water with vegetables.
- 5
Rice paper rolls: soften paper, fill with veggies and fish, roll.
- 6
Portion across containers.
Storage Tips
- Steamed fish within 3 days
- Rolls best made day-of
- Miso broth base keeps 5 days
Ingredients
- 2 lbs white fish
- 3 cups rice
- 20 rice paper sheets
- 4 lbs mixed vegetables
- 2 tbsp miso paste
- 2-inch ginger
- 4 cloves garlic
- 2 tbsp low-sodium soy sauce
- Sesame seeds
Equipment Needed
Steamer
Wok
Meal prep containers
Shopping List
- White fish 2 lbs
- Rice 3 cups
- Rice paper 20 sheets
- Vegetables 4 lbs
- Miso paste
- Ginger
- Garlic
- Low-sodium soy sauce
- Sesame seeds
