1-week Bento Prep for Weight Loss | Lost 10kg in 2 Months | 30g Protein per Meal | No Exercise

Hello, this is ayahare Today, I'm going to prepare 5 days' worth of lunches for next week ■Shopping List (for 1 person) Brown rice.........2 cups Salmon.............2 pieces Chicken breast...1 piece (300g) Pork slices........120g Eggs................5 Spinach............2 bags (400g) Carrot..............1 Onion..............½ Leek.................¼ Nori..................2 sheets Optional, pickled ginger I've been feeling irritable for the past 2-3 days before my period Last night, I had a big fight with my husband... I went shopping and came back while having a one-person reflection meeting🤦‍ When my period comes next week, the battle with drowsiness begins, I'm hungry but don't want to do anything Today, I'm going to make my top 5 favorite frozen bentos to cheer up myself for next week! By the way, these are reward fruits for myself for working hard today😆 First, cook the brown rice I switched from white rice to brown rice when I started dieting Recently, I've been fond of this low-cut brown rice It retains its nutrients with unique technology and cooks fluffy just like white rice It doesn't have the unique smell of brown rice, making it great for first-time brown rice users! Since it's pre-washed, you just need to add water To consider reheating in the microwave, cook it a bit softer For 2 cups of brown rice, add 2.5 cups of water (The manufacturer recommends soaking for 30 minutes, but honestly, it's delicious even without it...) The cooked rice weighs about 700g Divide it into 5 portions The storage containers are plastic ones from MUJI They are as clear as glass, making the contents easy to see You can microwave with the lid on by lifting the valve on the lid They seal tightly, so you can toss them in the freezer without worry (haha) You need to let them cool down properly before freezing So once cooked, put them into bento boxes as soon as possible First, quickly make 3 side dishes for the 5 meals ■Spinach with Sesame Dressing (6 servings) ＜Ingredients＞ Spinach..........2 bags (400g) ▼Seasonings Mayonnaise.......1 tablespoon White ground sesame.......1 tablespoon Soy sauce...........1 teaspoon First, boil plenty of water in an electric kettle Prepare 2 bags of spinach You can cut off the roots completely but they are sweet and tasty, so cut off only the heavily soiled parts Make a cross cut to help remove the dirt Pour the boiling water into a frying pan Once boiling, cook the roots for 1 minute Then submerge the leaves and cook for another minute Drain with a colander Soak in ice water for 2 minutes Once thoroughly drained cut into 4 cm pieces 1 tablespoon of mayonnaise 1 tablespoon of white ground sesame 1 teaspoon of soy sauce Mix well and it's done ■Japanese-style Carrot Salad (6 servings) ＜Ingredients＞ Carrot...........1 ▼Seasonings Granulated dashi stock....1 teaspoon Soy sauce.............1 teaspoon Sesame oil...............½ teaspoon Prepare a microwave-safe container Julienne the carrot Since I'm not good with knives, I use a peeler to shave it When it gets smaller, it becomes dangerous, so use a fork to hold it *Be careful not to let the peeler blade hit the fork! Cover with plastic wrap (lid) and microwave at 600W for 2 minutes Lightly drain the water 1 teaspoon of granulated dashi stock 1 teaspoon of soy sauce ½ teaspoon of sesame oil Mix well and it's done ■Egg Roll with Leek (3 servings) ＜Ingredients (for 3 servings)＞ Eggs...................4 Chopped leek.........to taste ▼Seasonings Mayonnaise.......1 tablespoon 4 eggs 1 tablespoon of mayonnaise The oil and vinegar in the mayonnaise create a fluffy texture and keep it from hardening even when frozen I have leftover leek, so I'll add it to the eggs Make the egg roll It's heavy and hard to roll nicely😂 If this last roll goes well, it should look nice.. hopefully 👌 Let it cool down on a thawing plate With this, the side dishes for 5 days are complete! Now, let's make the salmon and nori bento ＜Ingredients＞ Brown rice....................140g Salted salmon................1 piece (100g) Nori...........................1 sheet Spinach with sesame dressing..1 serving Carrot salad....................1 serving Egg roll..........................1 serving ▼Seasonings None Since I bought salted salmon, just grill it in the fish grill I'll also make the salmon Aurora sauce dish I'll introduce next Cut into thirds and set aside Grill over medium heat for 5 minutes For the Aurora sauce, mix 1 teaspoon of ketchup with 1 teaspoon of mayonnaise Flip it over and cook for another 3 minutes Both sides are nicely grilled! The salmon for the salmon and nori bento is now ready Spread the Aurora sauce on the thirds and grill for 1 more minute The salmon with Aurora sauce is done Once it cools down, pack it into the bento box On top of the brown rice add plenty of bonito flakes (3g) drizzle with soy sauce (½ teaspoon) place a sheet of nori and put the salmon on top Spinach with sesame dressing Egg roll *Be careful not to damage the thawing plate Japanese-style carrot salad Done! Close the lid and put it in the freezer Next is the salmon with Aurora sauce bento ＜Ingredients＞ Brown rice....................140g Salted salmon................1 piece (100g) Nori...........................1 sheet Spinach with sesame dressing..1 serving Carrot salad....................1 serving Egg roll..........................1 serving ▼Seasonings Mayonnaise..................1 teaspoon Ketchup.......................1 teaspoon Since the main dish is already done, just pack it into the bento box For those who only want to make this bento cut 1 piece of salmon into thirds and grill both sides in a fish grill Make the sauce by mixing 1 teaspoon of ketchup and 1 teaspoon of mayonnaise Put the sauce on the salmon and cook for an additional minute Place the salmon on top of the brown rice Egg roll I forgot to add my favorite nori... Add the spinach and carrot side dishes Done I thought the gap looked lonely, so I added some kombu but it was all black and didn’t make much difference 😆 Close the lid and put it in the freezer Make the oyakodon bento ＜Ingredients＞ Brown rice....................140g Chicken breast................150g Egg..............................1 Onion.............................¼ Spinach with sesame dressing..1 serving Carrot salad....................1 serving ▼Seasonings Soy sauce.......................1 tablespoon Mirin..............................1 tablespoon Beet sugar.......................1 teaspoon Granulated dashi stock...............½ teaspoon Potato starch...................1 teaspoon Thinly slice the onion Use ¼ of it for the oyakodon, and ¼ for ginger pork, so slice ½ in total Cut the leek for the chicken and leek salt dish at this time Then the cutting work with the knife is done You can put away the knife and cutting board Cut the chicken breast into bite-sized pieces For bento, cut them slightly smaller for easier packing Cut against the grain to keep it tender Lightly coat with 1 teaspoon of potato starch per 150g serving For this recipe, use 2 teaspoons for 300g of chicken Potato starch coats the surface to seal in the juices and keep the meat tender It also helps the seasonings absorb better and enhances the flavor Add 100ml of water to a frying pan 1 tablespoon of soy sauce 1 tablespoon of mirin 1 teaspoon of beet sugar ½ teaspoon of granulated dashi stock ¼ onion 150g of chicken breast Cover with a lid and simmer over medium heat for 5 minutes Pour in the beaten egg If eating immediately, it's better half-cooked But for bento, make sure to cook it thoroughly I forgot to let it cool before packing... Condensation can alter the texture and isn't good for hygiene, so Make sure to let it cool down properly before packing Add the spinach and carrot side dishes Let it cool completely without the lid before freezing Now, make the chicken and leek salt bento ＜Ingredients＞ Brown rice....................140g Chicken breast................150g Leek..............................¼ Spinach with sesame dressing..1 serving Carrot salad....................1 serving ▼Seasonings Sesame oil........................2 teaspoons Lemon juice.......................2 teaspoons Chicken bouillon..................½ teaspoon Oyster sauce......................½ teaspoon Pepper.............................a pinch Potato starch......................1 teaspoon Boil plenty of water in an electric kettle Cut the chicken breast into small bite-sized pieces Coat with 1 teaspoon of potato starch Finely chop ¼ leek 2 teaspoons of sesame oil 2 teaspoons of lemon juice ½ teaspoon of chicken bouillon ½ teaspoon of oyster sauce A pinch of pepper Mix well Pour the boiling water into a frying pan Once it boils, add the chicken breast Boil for 1 minute after all the chicken is added Leave a little bit of the boiling water and discard the rest Add the leek and salt sauce to the frying pan Heat until it thickens, then it's done Turn off the heat and let it cool down Once it has cooled, pack it into the bento box This time, I packed it diagonally☺️ Fill the gaps with spinach and carrot Put it in the freezer Make the ginger pork bento ＜Ingredients＞ Brown rice....................140g Pork slices....................120g Onion..........................¼ Spinach with sesame dressing..1 serving Carrot salad....................1 serving Egg roll..........................1 serving Optional, pickled ginger ▼Seasonings Soy sauce.......................1 tablespoon Sake..............................2 teaspoons Beet sugar.....................1 teaspoon Ginger paste..................2cm Potato starch..................1 teaspoon Heat a small amount of oil in a frying pan Sauté the onion Season the pork slices before frying 1 teaspoon of potato starch Mix well 2 teaspoons of sake 1 tablespoon of soy sauce 2cm of ginger paste 1 teaspoon of beet sugar Mix well Add the seasoned pork slices to the frying pan Once fully cooked, it's done Again, I forgot to let it cool down, but please make sure to let it cool before packing If you packed it like I did, make sure to let it cool without the lid Pack the egg roll and spinach Pickled ginger goes great with ginger pork! Once it has cooled, put the lid on and freeze With this, 5 meals are complete! There are about 2 servings of carrot and 1 serving of spinach left over The side dishes are lightly seasoned, so taste and adjust as needed Before putting them in the freezer, I like to line up today's efforts and soak in the sense of accomplishment 😆 Add some dried parsley for decoration to the Aurora sauce (it doesn't change the taste, haha) Since making meal prep a habit I've regretted not buying a fridge with a larger freezer space... Thank you to everyone who made this together with me, and great job! When eating, heat in the microwave at 600W for 5 minutes with the lid slightly open For these containers, just lift the valve on the lid If one bento isn't enough, add a soup on the side Fill up on soup first, then eat the bento This increases the satisfaction of the meal If taking it to work, use an ice pack and bring it frozen Or heat it in the microwave in the morning, let it cool, and then take it with you Meal prep should be eaten within 2 weeks when stored in the freezer Since starting my diet, I've been more mindful of the fruits I eat The fruit I eat the most is kiwi Yellow kiwi is rich in vitamin C Green kiwi is high in dietary fiber One thing I did to lose 10kg was "improving gut health," which was a key factor in my weight loss success So I still tend to choose green kiwi for its fiber content 😆 By the way, yellow kiwi is said to be more nutritious overall! Before starting my diet I never paid attention to eating seasonal vegetables or fruits But now, to save money and get nutrients efficiently I try to be mindful of seasonal produce I've started paying more attention to seasonal ingredients For someone like me who used to live on convenience store food year-round going to the supermarket and thinking, "It's the season for my favorite bitter melon!" or "Winter radishes are indeed sweet" Enjoying meals with seasonal ingredients makes me feel like I'm taking great care of myself Just that makes me feel healthier Cooking for myself is tough, but it has become an act that fulfills me emotionally Thank you for watching until the end See you in the next video