Introduction

Hello everyone! The weather is getting colder this week in Japan. It even got under 0°C in Tokyo, but sadly we still have no snow. Good news is I keep continue doing the weekly meal planning! FYI, I planned everything on Friday and Saturday, and went shopping on Sunday and Tuesday.

The steps of my weekly meal planning

  • Choose which recipe you want to cook for each day (5 days)
  • Choose 1 main dish and 1 side dish, sometimes I add salad or fruits
  • Make a nice combination of the meats and fish, for example beef-chicken-fish-beef-chicken
  • Try to have vegetables side dish every day for balanced diet
  • Write down the ingredients and decide the shopping day
  • After shopping you can write the price of each ingredients for your reference
Day 1 – Monday

Miso Pork (day 1 and day 2)
– Pork Loin (I used tied pork loin which I bought from supermarket)
– Leek (green part)
– Ginger (crushed)
– Seasonings: Soy sauce, Sugar, Mirin, Sake, Miso

Spinach with Sesame (day 1 and day 2)
– Spinach (blanched for 45s)
– Seasonings: Grounded white sesame, Soy sauce, Sugar, Mirin, Sake

Fried Egg
– Egg
– Seasonings: Salt, Pepper

Salad
– Mizuna (Japanese mustard greens)
– Lettuce
– Roasted-sesame salad dressing

Day 2 – Tuesday

Miso Pork
– Pork Loin (I used tied pork loin which I bought from supermarket)
– Leek (green part)
– Ginger (crushed)
– Seasonings: Soy sauce, Sugar, Mirin, Sake, Miso

Spinach with Sesame (day 1 and day 2)
– Spinach (blanched for 45s)
– Seasonings: Grounded white sesame, Soy sauce, Sugar, Mirin, Sake

Curry Scrambled Egg
– Egg
– Milk
– Seasonings: Salt, Pepper, Curry Powder

Salad
– Mizuna (Japanese mustard greens)
– Lettuce
– Roasted-sesame salad dressing

Kimchi (Bought in supermarket)

Day 3 – Wednesday

Chicken and Vegetable Stew (day 3 and day 4)
– Boneless chicken thigh (cut into bite-sized pieces)
– Lotus Root
– Carrot
– Shiitake Mushroom
– Green Beans
– Seasonings: Sesame oil, Soy Sauce, Mirin

Green Beans with Sesame
– Green Beans
– Seasonings: Grounded white sesame, Soy sauce, Sugar

Salad
– Mizuna (Japanese mustard greens)
– Lettuce
– Roasted-sesame salad dressing

Day 4 – Thursday

Chicken and Vegetable Stew (day 3 and day 4)
– Boneless chicken thigh (cut into bite-sized pieces)
– Lotus Root
– Carrot
– Shiitake Mushroom
– Green Beans
– Seasonings: Sesame oil, Soy Sauce, Mirin

Teriyaki Scallops
– Scallops
– Seasonings: Soy sauce, Mirin, Sake, Sugar, Potato Starch (diluted in water)

Salad
– Mizuna (Japanese mustard greens)
– Lettuce
– Roasted-sesame salad dressing

Day 5 – Friday

Boiled Fishcake and Veggie Stew
– Fried Fishcake (Satsuma-age)
– Lotus Root
– Carrot
– Radish (Daikon)
– Seasonings: Dashi (Fish stock), Soy sauce, Mirin

Egg with Carrot and Green Beans
– Eggs
– Carrot
– Green Beans
– Seasonings: Salt, Pepper, Mushroom stock

I forgot to mention that the meals I prepared were for 2 people, me and my husband. Another tips from me is try to use the same ingredients for your menu. So you won’t have lot of groceries to buy and it also costs cheaper. Try to always have veggies in your menu to improve your health. Let’s stay healthy everyone!

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