4 High-Protein Meal Prep Dishes for the Weekend

Arrange 4 eggs in a frying pan, add enough water to cover about 1cm of the eggs, heat on medium until boiling. Once boiling, cover with a lid and cook on low heat for 4 minutes. After 4 minutes, turn off the heat and let residual heat cook for another 4 minutes, then transfer to ice water immediately.

In a container, add 1 tsp garlic paste, 1/2 tsp ginger paste, 2 tsp sugar, 60cc soy sauce, and 200cc water, mix well and set aside.

Tap the egg surface with a spoon to crack the shell, peel carefully, place in a clean container, pour the marinade over them and marinate for 1 to 2 days, flipping halfway through for even seasoning.

Slice open the back of 150g shrimp and check for veins. Cut 200g broccoli into florets, score the stems before pulling apart to prevent florets from scattering. Slice 2 cloves of garlic and set aside.

Add water to a frying pan and bring to a boil, add 200g broccoli, cover with a lid and steam for 30 seconds. Remove and place on a wire rack to cool.

Wipe the frying pan dry, heat oil, add 2 sliced garlic cloves and sauté until aromatic. Add 150g shrimp and cook on medium heat, flip as soon as the color changes. Then add the steamed broccoli, season with salt and black pepper, toss quickly to coat and remove from heat immediately.

In a bowl, pour 200cc water, add 10g sugar and 10g salt, mix well and set aside.

Slice 150g chicken breast into slightly thick pieces, place them into the prepared brine and marinate for 1 hour.

Make accordion cuts on 2 stalks of scallions by slicing diagonally on one side, flip and slice diagonally on the other, then finely chop and place in a bowl. Add 1/4 tsp salt, black pepper, 1 tbsp sesame oil, and 1 tbsp lemon juice, mix well.

Pat the marinated chicken breast completely dry with paper towels. Heat a little oil in a frying pan, add the chicken and cook on low heat until cooked through and springs back when pressed. Remove from heat and mix with the scallion salt sauce while warm.

Place 150g firm tofu on a tray, place a bag filled with water on top, and apply light pressure to press out excess moisture. Dehydrate for 1 hour.

Roll-cut 200g eggplant into bite-sized pieces, soak in a bowl of salted water for 10 minutes to remove bitterness. Afterward, wipe away excess moisture with a cloth.

Slice 1 chili pepper into small sections. Cut the dehydrated 150g firm tofu into uniform cubes and set aside.

In a bowl, add 2 tbsp miso, 1 tbsp sugar, 1 tsp vinegar, and 1 tsp soy sauce, mix well and set aside.

Coat eggplant surface with oil beforehand. Heat oil in a pan, add eggplant and chili sections, stir-fry until evenly browned. Then add tofu cubes and toss. Finally, pour in the miso sauce, toss quickly to coat and remove from heat immediately.