Japanese Meal Prep For Weight Loss: Hamburger Steak

If you’re looking for a cheap and delicious way to get your protein in, then this is definitely the recipe for you. We got a low-calorie and high-protein Japanese Hamburger Steak recipe that we’ve been eating for years. Say NO to bland and dry chicken. There is always a way to make your food delicious while still being healthy!

The Asian Weight Loss Cookbook

The 15 Fat Burning Meals Cookbook features our favorite recipes that you can use to get closer to your fitness goals.

Become your own personal trainer with the guidance of this book and make this the year you achieve your insurmountable fitness goals.

Equipment Used In REcipe (Recommended Equipment):

Ingredients

unsplash-image-_z4a_UNULow.jpg

  1. Ground Beef: 28oz. = $8.75

  2. 1 egg

  3. Brussel Sprouts: 1lb = $3.00

  4. White Onion Pre Diced = $.99

  5. White Rice: One Bag (Ralphs) = $1.39

  6. Mirin = $1.41

  7. Ketchup = $1.79

  8. Oyster Sauce = $1.99

  9. Panko = $2.19

Total = 9 meals for $21.52 Each Meal = $2.39

Recipe:

unsplash-image-aSF_qBRVyg4.jpg

Step 1: Prep Food

1. Combine: 1 egg, 200g white onion diced, 800g (28oz.) ground beef, 50g Panko Bread Crumbs, 2 tbsp (30g) oyster sauce and mix together

2. Cut & Wash Brussel sprouts and put them into a large bowl to rest

  • Step 2: Cook Food

  1. Place canola oil into a pan and sear the patties until crusts are formed all 9 patties

  2. Use the fond from the pot to create sauce: add 3 tbsp water (then swish around to deglaze the pot), 2 tbsp oyster sauce, 4 tbsp ketchup

  3. Place the hamburgers back into the pot with the sauce in and turn the heat to low

  4. Place a lid over the pan and let the beef steam for 15-20 minutes

  5. Take the lid off the pan and based the steaks until the sauce covers all of the steaks

  6. Cook the rice (6 cups) and let sit

  7. Heat canola oil into the pan and place half of all the brussel sprouts Place 2 tbsp mirin, 3 tbsp sesame oil, and salt & pepper to taste

Step 3: Plate Food

1. Place 150g White Rice, 1 Steak, & 150g Brussel Sprouts into each of the containers

RECENT Posts

PHILLIP PAK

Phillip Pak is a fitness expert who has been training clients for 6 years. Throughout his fitness journey, Phill has done it all when it comes to diet and nutrition. He is now the owner of Aspire Fitness Walnut where his main goal is to help those who are seeking to find the best version of themselves. Phillip is also a NASM Certified Nutrition Coach (CNC) and a NASM Certified Personal Trainer (CPT).