How Koreans Meal Prep for Gut Health
good poop = good life
& let me ungatekeep how we eat as Koreans to maximize fiber & keep your microbiome happy!
Chapter 1: Why Korean meals are great for gut health
Chapter 2: How to make Korean mixed grain rice
Chapter 3: 5 gut friendly meal prep recipes
Chapter 4: A week of my lunches & how I prepare them
🧾 Recipes
Bibimbap
Carrots 400 g
Green beans 400 g
Bean sprouts 400 g
Ground beef 400 g
Spinach 400 g
Cooked Rice 150g (Per Serving)
Optional Fried Egg
Season with salt & sesame oil
Beef seasoning
Neutral oil 1 tbsp
Sesame oil 1 tsp
Soy sauce 2 tbsp
Minced garlic 2 tbsp
Ginger 1 tbsp
Sugar 1 tbsp
Sesame oil 1 tbsp
Hwedupbap
Curing Salmon
Salmon 1200 g
Salt 3 tbsp
Sugar 2 tbsp
Vegetables
Salad greens 200 g
Red cabbage 200 g
Carrot 250 g
Onion 300 g
Pickled radish 250 g
Wakame 2 tbsp
Diced salmon 500 g (125g per portion)
Sauce
Gochujang 1/2 cup
Vinegar 1/2 cup
Sugar 1/2 cup
Garlic 2 tbsp
Sesame seeds 1 tsp
(I ended up doubling the recipe)
Dressed Danmuji
Pickled radish 250 g
Gochugaru 2 tbsp
Sesame seeds 2 tbsp
Sesame oil 1 tbsp
Dakgalbi
Chicken thighs 1 kg
Sweet potato 500 g
Rice cakes 500 g
Leek 200 g
Cabbage 600 g
Onion 300 g
Lettuce 200 g
Sauce
Gochujang 1/2 cup
Soy sauce 1/2 cup
Gochugaru 1/2 cup
Rice malt syrup 1/2 cup
Minced garlic 1/4 cup
Rice wine vinegar 1 tbsp
Salmon “Sot Bap”
Salmon 600 g
Mixed grain rice (uncooked) 50 g
Green beans 400 g
Spring onions 100 g
Lemon or lime 1
Sauce
White scallion bottoms 1/4 cup
Soy sauce 1/2 cup
Rice wine vinegar 1/4 cup
Ginger 1 tbsp
Sesame seeds 1 tbsp
Sesame oil 1 tbsp
Syrup 4 tbsp
Cabbage rolls
Napa cabbage 16 leaves
Bean sprouts 500 g
Enoki mushrooms 600 g
Thinly sliced beef 400 g
* cover and microwave anywhere between 4-8 minutes with a little water, depends on your microwave until fully cooked
Dipping sauce
Soy sauce 1/4 cup
Rice wine vinegar 1/4 cup
Water 1/2 cup
Sweetener 2 tbsp
Nappa Cabbage Doenjang soup
Inner napa cabbage 200 g
Doenjang 1/4 cup
Water 1 L
Fish sauce 2 tbsp
Red chili 100 g
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00:00 intro
01:20 why korean meals are great for gut health
02:50 mixed grain rice
06:58 bibimbap
11:10 hwedeopbap
14:14 pickled radish banchan
16:09 chogochujang
16:38 dakgalbi
20:09 salmon pot rice
22:29 cabbage rolls
24:02 napa cabbage dwenjang guk
25:19 end result
26:12 eating bibimbap
27:44 eating hwedeopbap
29:00 eating salmon pot rice
29:41 eating cabbage rolls
30:17 eating dakgalbi
30 Comments
You've saved up your poop jokes for the video didn't you 😏
if i increase the grains doe that mean at some point there wont be rice anymore?? since we have to increase…so we just eat grain only at the end???
Can't wait to try these! Your other meal prep videos have already been tried and tested and enjoyed so much.
I grew up in Europe but love Korean food because it’s closest to the way my mother made our meals with a good balance of protein and carbs but also a great range of vegetable salads and soups and fermented and pickled vegetables. I can’t do mains without matching vegetable side dishes.
Can you freeze any of these dishes as well? They look delicious
What are the meal prep containers you use?
Tina ain't right 😂
Chuck that microphone into the sea. So distracting. Like a void corn dog.
How do you keep the rice cake from drying out? Whenever I have dakgalbi leftovers, the rice cake is always very hard, even with extra water and heating. I usually end up using less and just eating it all when it's fresh.
Wednesday is my day off. def making a test run of these recipies.
the ring??!😏😝
the way this is perfectly timed because im constipated rn
those actually as "nice american school lunches" my kid got single size plastic packaged slice of pizza (to be microwaved in said package) and a yogurt (which is why they begged for home made boxes and got them)
Hi, vegetarian here. What would the veggie replacement be for the proteins in these dishes?
My lover
Just speaking from personal experience: as a Korean who lived in the States for over 10 years, I never truly adapted to the food.
Most of what I found in (school) cafeterias and restaurants was way too oily and meat-heavy, or just felt like 'snack food.'
I always craved a proper balance of veggies and meat, which I guess is why I love banchan so much! 😊
Or maybe it’s just because I grew up with banchan and I’m a bit biased toward it!
ok i gotta prep that bibimbap
The goat is back at it again.
This video is literally gold! I didn't know korean meal prep was this easy. I am excited to make that bibimbap meal prep, but i cant eat beef or pork, so I will go with minced chicken probably.
1:30 only 106L those are rookie number for us Czechs…
quick info: you might as well use a teflon pan at this point, because the paper is coated with teflon. so either go stainless all the way if you care about the environment and your health, or simply use a teflon pan.
Beautiful! Can I freeze it? 😂 I love the video and your vibe. Just discovered your channel and immediately hit subscribe! 🖤
혹시 밀프렙하신 후에는 전부 냉동보관하시나요? 너무 이뻐요🥹🥹
New editing vibr 😮😮😮
SHOHEI OHTANI MENTIONED ⚾️
Dude the American lunches you showed are like eat case scenario here. We mostly had greasy pizza, fries, burgers, and fried chicken patties. Fries and ketchup counted as a vegetable. 🤢
Are those mung beans sprouts or soybean sprouts?
❤dnki
Philippine public schools can never in a hundred years.
Mandoline for stress relieve, that's new 😀