August 13, 2017

Asian Food Recipes: On the Table in Less Than 15 Minutes

by ironparadisefitness

Chinese takeaway may taste good, but it can be a car crash for the macros. So these Asian Food Recipes bring you the taste of takeaway without destroying your diet. 

Whether your weakness is Chicken Chow Mein or my personal favourite, Malaysian Nasi Goreng, Asian inspired food is one of life’s treats. But with it comes calories. And lots of them! Because most of the dishes on the menu are cooked in oil and have rich sauces. And with that comes a high amount of fat and carbohydrate. So with this week’s Asian food recipes I want to show you that the taste of the orient can actually be macro friendly.

Oh and to top it all off, these recipes can all be cooked in under 15 minutes. So I don’t want to hear any excuses about no time to meal prep. These are for the time crunched lifters out there

Now So let’s dive right in to this week’s Meal Prep Sunday and look at these 2 great Asian food recipes.

Asian Food Recipes: Asian Beef Soup

Asian Food Recipes - Meal Prep Sunday Blog

Recipe makes 4 servings

Nutritional values per serving

MACROS: Protein = 22g, Carbs = 10g, Fat = 16g


Prep Time: 10 mins

Cook Time: 15 mins



  • 12 oz. (340g) beef sirloin steak
  • 1 tbsp. coconut oil
  • 13 oz. (380g) mixed Asian style vegetables (shitake mushrooms, carrots, pak choy)
  • 2 cloves garlic, crushed
  • 2 tsp. ginger, grated
  • 1 medium onion, sliced
  • 2 tbsp. tamari
  • 2 tsp. fish sauce
  • 5 cups (1.2 litre) beef stock
  • 2 medium zucchini, spiralized
  • handful basil
  • handful coriander
  • 2 spring onions, sliced
  • lime wedges, to serve



First of all, place the steak into the freezer for about 15 mins, this will make it easier to slice.

In the meantime, heat the coconut oil in a large pot over medium heat. Then add in the onion and cook for about 2 mins. After that, add the vegetables for cook for another 3 mins.

Next add in the garlic and ginger, cook for about 1 min and then add in the beef stock, tamari, fish sauce and season with salt & pepper. Bring to boil, reduce the heat and simmer for 5 mins.

Meanwhile, spiralizer the zucchini and slice the beef into thin strips. Next, add the zoodles (zucchini noodles) into the soup and cook for about 2 mins. Finally, add in the beef and cook for 1 min.

To serve, ladle the soup into bowls and top with fresh basil, coriander, sliced green onions and lime juice.


Asian Food Recipes: Vegetable Pad Thai

Asian Food Recipes - Meal Prep Sunday Blog

Recipe makes 4 servings

Nutritional values per serving

MACROS: Protein = 13g, Carbs = 58g, Fat = 15g


Prep Time: 15 mins

Cook Time: 10 mins



  • 7 oz. (200g) flat rice noodles, or soya bean noodles
  • 4 tbsp. tamarind sauce
  • 2 tbsp. fish sauce
  • 1 tbsp. brown sugar
  • 1/2-1 tsp. chili flakes
  • 2 tbsp. coconut oil
  • 11.2 oz. (320g) stir fry vegetables
  • 2 garlic cloves, finely choppe
  • 2 large eggs, lightly beaten
  • 3/8 cup (50g) roasted peanuts
  • 1 lime, quartered



Start off by preparing the noodles according to instructions on packaging. In the meantime, mix the tamarind, soy sauce, sugar and chili flakes together.

Next, heat the oil in a large frying pan or wok and cook the garlic for 1 min, and then add the sauce mixture. Let this bubble for a minute, and then transfer to a bowl.

In the same pan, on medium-high heat, add the beaten eggs. Let them set for a minute, without stirring. Once set, break vigorously with a wooden spoon.

Then add the stir-fry vegetables and cook for 2 minutes. Finally, add the noodles, pour over the sauce, stir well and cook for another minute or two. Serve sprinkled with peanuts and a squeeze of lime.


And that’s a wrap…

And there you have it, Asian food recipes that are delicious, quick to make, and friendly on the macros! So I hope you enjoy whipping up these meals in your next meal prep. If you do, tag me in those pics on Instagram!

Do you want to know how to build a nutrition plan that brings real results?

Building these types of recipes into a well-structured meal plan is a key part of achieving your fitness goals. And I know that setting everything up can be a bit of a minefield.

So if you need some help optimising your nutrition and you fancy some some free advice from me, then take a look at my ‘7 Steps to Get Lean’ online workshop.

This online workshop will give you all the information you need to lose fat and build muscle, whatever your circumstances. And you can grab your free spot by clicking on the image below.

You’ll learn all the tips and techniques I use to build my clients’ programmes. So you’ll get a unique insight into my Aesthetics Through Strength programme.

7 Steps to get lean Asian Food Recipes - Meal Prep Sunday Blog

Simon – Iron Paradise Fitness


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