Vegan Asian Meal Prep to Lose Weight

By Joanna 17/12/2018 In
Lunch / Dinner

I recently shared with you my meal prep recipes and what I eat. You guys loved it and a lot of you have requested for an asian vegan meal prep. So here it is!

And also, for those of you who have no clue on what meal prepping is, where or how to start, be sure to go on to my channel and watch my last video as I shared with you the Beginner’s Guide to Meal Prepping. It’s only 5 simple steps to get you started, every body can and should do it to eat better and live healthier.

This meal prep is great for those of you who are looking to lose weight. If not, you can always, increase the portion and add more meals too. Here are all the ingredients I’ll be cooking with to meal prep for the next 3 days.

For breakfast I’m prepping Vegetable spring rolls, lunch will be Tempeh Fried Rice, dinner is Barley, Carrot & Sweet Corn Soup and I’m having Red Dates Stuffed with Walnuts as my snacks. This is enough for 3 days. 

From preparation, to cooking and storing, the entire process took me roughly about 2 hours. And remember it is all about being efficient. So we’re going to start by prepping all the ingredients and start with recipes that take the longest to cook, followed by simpler meals.

So let’s chop up all the vegetables. That’ll usually take me a good 30 minutes. Once that’s done, set, all your vegetables aside. Now, I’m going to start by prepping dinner, as that’ll take the longest to cook.


Barley, Carrot & Sweet Corn Soup (serves 3)

What I’ve used are:

Ingredients (serves 3)

  1. ½ cup Pearl Barley – 350Cals
  2. 6 cups Vegetable Stock – 90Cals
  3. 2 Tomatoes, quartered – 44Cals
  4. 2 large onions, quartered – 120Cals
  5. 2 Potatoes, cut into thick chunks – 326Cals
  6. 2 Carrots, cut into thick chunks -50Cals
  7. 1 Sweet Corn, cut into 4 – 62Cals
  8. Salt and pepper to taste


  1. Start by prepping all your ingredients. Chopped all the vegetables – tomatoes, onions, carrots, potatoes and sweet corn.
  2. The next step is to simple fill up a pot with vegetable stock and add in all your ingredients.
  3. I’m seasoning mine with a little bit salt and pepper.
  4. Allow all the ingredients to cook under medium heat for 30 minutes or until vegetables are tender. Then set it aside to cool down.

Per Serving – 347Cals 

While waiting for the soup to cool down, let’s move on to prep lunch, Tempeh Fried Rice.


Tempeh Fried Rice (serves 3)

For this, you’ll need:

Ingredients (serves 3)

  1. 3 cups Cooked Brown Rice – 744Cals
  2. 1 cup Tempeh Chunks – 318Cals
  3. ½ Broccoli, cut into florets – 49Cals
  4. ½ Red Bell Pepper – 18Cals
  5. 1 Carrot – 25Cals
  6. 3 stalks Scallions, sliced – 10Cals
  7. 2 tbsps. Olive Oil – 138Cals
  8. 2 tbsps. Soy Sauce – 19Cals
  9. 1 tsp. Sesame Oil – 40Cals
  10. Salt and pepper to taste


  1. Heat a large pan with 1 tbsp. olive oil over medium-high heat. Stir in the tempeh and sauté until it is slightly brown. Remove and set aside.
  2. Drizzle the remaining 1 tbsp. of oil over medium-high heat. Add your vegetables - broccoli, bell pepper, and carrot and cook until they are slightly tender but still crunchy, just for 4 - 5 minutes.
  3. Then stir in the cooked rice and tempeh and continue to cook for a few more minutes, until the rice is heated through.
  4. Season with some soy sauce sesame oil and salt & pepper. Add in some scallions and continue to stir until all the ingredients are well combined.
  5. Remove from pan and set aside to cool down.

Per serving – 487Cals



Now let’s move on and make breakfast!


Tofu & Veggie Rice Rolls

Ingredients (makes 12 rolls)

  1. 200g Firm Tofu– 40Cals
  2. 1 Red Bell Pepper, thinly sliced – 37Cals
  3. 1 Yellow Bell Pepper, thinly sliced – 37Cals
  4. 1 Carrot, thinly sliced – 25Cals
  5. 1 large bunch Mint Leaves – 16Cals
  6. 5 cup Cabbage, thinly sliced – 26Cals
  7. 2 tbsps. Olive Oil – 138Cals
  8. 12 Rice Paper Rolls – 306Cals


Garlic-Soy Dipping Sauce (serves 12)

  1. 4 tbsps. Soy Sauce – 37Cals
  2. ½ tbsp. Rice Vinegar – 1Cals
  3. 2 tsp. Sesame oil – 80Cals
  4. 1 tsp. Minced Garlic – 4Cals 2 cloves



  1. Start by prepping the tofu. Slice the tofu into long strips.
  2. Over medium high heat, cook the sliced tofu on each side for 3-5 minutes or until golden brown. Set aside.
  3. Next, we want to prepare the dipping sauce. In a small bowl, combine all ingredients together and mix well. Set aside.
  4. Then, chop up all the vegetables – bell peppers, carrot and cabbage.
  5. Now let’s assemble the rice rolls!
  6. To soften the rice paper wraps, in a large plate, add in warm water and dip the rice paper wrap in the water for 10-15 sec and then spread it carefully on a slightly wet cloth.
  7. Arrange all your colourful vegetables and tofu. Gently fold the rice paper wrap and there you have it.
  8. I’m making 12 rolls enough for 3 days. You can always make more.

Per Roll – 71Cals

4 rolls per serving - 284Cals


Finally, I’m going to quickly prep snack, which is super simple, Red Dates stuffed with Walnuts.


Red Dates with Walnut


  1. Red Dates – 23Cals each
  2. Walnut – 26Cals each

Red date stuffed with walnut is a popular Chinese snack. It's sweet, satisfying and extremely healthy. Red dates or jujubees are one of the most popular superfood in traditional Chinese medicine thanks to their rich nutritional values. Combined with walnuts, this snack is packed with antioxidants, fibre and healthy fat.


  1. Simply slice the red date to create a small pocket , remove the seeds
  2. Then insert half a walnut into the red date.

Each serving has about 36Cals. Consume 3-4 servings as your snack!

3 red dates per serving – 108Cals


Now that all the meals have cooled down, it’s time to store them into airtight containers. Scoop the Barley, Carrot & Sweet Corn Soup equally into 3 portions. Then place 4 rice rolls into each container. As for lunch, I’m packing fried rice, with the red date walnut snack and also add more vegetables.

Always remember that you can consume vegetables in abundance! There you have it. This is my meal prep for 3 days. The total calories for all the meals are 1226. This does not include a protein shake, which I’ll drink after a workout session and a cup of coffee or some small dessert which I might enjoy. So I’d give myself another 300 - 400 calorie allowance.

Remember that this is just a guideline. Your calorie intake will be different depending on your body composition and also fitness goal. Increase the portion or add another meal accordingly.

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