Weekly Asian Meal Plan for Helpers
This meal plan features popular Asian dishes from across the region — Chinese stir-fries, Japanese teriyaki, Southeast Asian curries, and simple rice and noodle dishes. Many helpers are already familiar with these techniques, making this an easy plan to follow.
Weekly Meal Plan
| Day | Lunch | Dinner | Notes |
|---|---|---|---|
| Monday | Chicken Fried Rice | Kung Pao Chicken with Rice | |
| Tuesday | Wonton Soup | Teriyaki Chicken with Steamed Vegetables | |
| Wednesday | Chow Mein | Steamed Fish with Ginger and Soy | |
| Thursday | Egg Fried Rice | Chicken Curry with Rice | |
| Friday | Dan Dan Noodles | Sweet and Sour Pork with Rice | |
| Saturday | Congee with Toppings | Pad Thai | |
| Sunday | Dumplings | Beef Stir-Fry with Noodles |
Grocery List
Meat & Fish
- Chicken breasts (4)
- Chicken thighs (4)
- Pork loin (400g)
- Beef sirloin (400g)
- White fish fillets (2)
- Shrimp (300g)
- Minced pork (300g)
Vegetables
- Ginger (large piece)
- Garlic (2 heads)
- Spring onions (3 bunches)
- Bean sprouts (300g)
- Bok choy (4)
- Bell peppers (3)
- Carrots (4)
- Onions (3)
- Peanuts (100g)
- Cucumber (1)
Noodles & Rice
- Jasmine rice (3kg)
- Egg noodles (800g)
- Flat rice noodles (400g)
- Wonton wrappers (1 pack)
- Dumpling wrappers (1 pack)
Sauces
- Soy sauce (light and dark)
- Oyster sauce
- Sesame oil
- Fish sauce
- Rice vinegar
- Coconut milk (1 can)
- Curry paste or powder
- Sweet chilli sauce
- Hoisin sauce
Eggs
- Eggs (12)
Cooking Tips for Helpers
- A hot wok is essential — heat the wok before adding oil for proper stir-frying.
- Cut all ingredients before you start cooking — Asian dishes cook fast.
- Rice should be rinsed until the water runs clear before cooking.
- Day-old rice makes the best fried rice — cook extra the day before.
- Balance flavours: soy for salt, sugar for sweet, vinegar for sour.
This plan covers the most popular Asian home-cooking styles. Your helper can build confidence with these recipes and expand into regional specialities over time.