| Protein | Serving (cooked) | Calories | Protein | Notes |
|---|---|---|---|---|
| Chicken thigh (bone-in, skin-on, cooked) | 180g | ~370 | ~33g | Weigh after cooking, bone removed |
| Chicken thigh (skin removed, cooked) | 180g | ~270 | ~37g | Remove skin if calories are tight |
| Pulled Boston Butt (cooked) | 160g | ~340 | ~34g | Weigh after pulling, in juices |
| Shrimp (cooked) | 150g | ~150 | ~30g | Very lean — pair with higher calorie sides |
| Jasmine rice (cooked) | 150g | ~175 | ~3g | Your cut portion |
| Eggs (whole) | 2 eggs ~100g | ~140 | ~12g | Good cheap protein extender |
| Greek yogurt (nonfat) | 150g | ~85 | ~15g | Sauce base or side — high protein, low cal |
Cut Boston Butt into 3–4 large chunks if it's one piece. Place in slow cooker.
Honey Soy Braising Liquid — weigh directly into slow cooker:
· Soy sauce 50g · Dark soy sauce 20g · Honey 45g · Oyster sauce 30g · Mirin 25g · Sesame oil 12g · Rice vinegar 15g · Water 80g · Fresh ginger sliced 20g · Garlic cloves crushed 20g · White pepper 2g
Set to LOW for 7–8 hours. Do not open the lid.
Fill vessel and set sous vide to 165°F (thighs need higher temp than breast for ideal texture). While it heats, prepare two bags. Weigh marinade directly into each bag.
Bag A — Teriyaki (~700g chicken thighs):
· Soy sauce 30g · Mirin 30g · Honey 20g · Sake or Shaoxing wine 20g · Sesame oil 10g · Garlic powder 3g · Ginger powder 2g
Bag B — Bulgogi Style (~700g chicken thighs):
· Soy sauce 35g · Asian pear juice or grated pear 30g (use mirin if no pear) · Honey 15g · Sesame oil 12g · Gochujang 10g · Rice vinegar 10g · Garlic powder 4g · White pepper 2g
Seal both bags tight. Drop into vessel once at temp. Set timer for minimum 2 hours, up to 4.
Cook 800g dry jasmine rice. Yields ~2.2 kg cooked. Leave on warm until portioning later.
Broccoli (~600g): Cut into florets. Boil salted water, blanch broccoli 90 seconds only, then immediately into ice water to stop cooking. Drain and pat dry. This keeps it bright green and slightly crisp all week — far better than roasting for a prep component.
Raw veg — slice and container everything:
· Cucumbers — 300g rounds · Green peppers — 200g strips · Baby carrots — 150g as-is · Cabbage — 200g shredded fine (raw slaw reserve) · Mushrooms — 225g whole (sliced) keep separate
Slice 200g cucumber thin, toss with salt 5g, let sit 10 minutes, then squeeze out excess water.
Dress with: Gochujang 12g · Rice vinegar 15g · Sesame oil 8g · Honey 8g · Soy sauce 8g · Garlic powder 2g
Toss and refrigerate. Ready to eat tonight, even better tomorrow.
Remove bags from water bath. Pat skin completely dry — critical for crispy skin finish.
Induction wok on maximum heat, neutral oil 15g. Sear skin-side down 2–3 minutes without moving until skin is deeply golden and crispy. Flip, 30 seconds. Remove and rest.
Bag A (Teriyaki): Pour remaining bag marinade into hot wok, reduce 60 seconds until slightly thickened and glossy. Spoon over chicken. Slice and refrigerate with the glaze.
Bag B (Bulgogi): Same — reduce bag liquid in wok 60 seconds, pour over. Slice and refrigerate separately.
Tare each container, weigh 150g cooked rice for your portions. Partner's containers: 280g. Label with a strip of tape.
Pork should pull apart with zero resistance. Shred directly in the insert, mixing with the cooking liquid. The honey caramelization will have created a slightly sticky, glossy sauce — spoon it all over the shredded meat.
Transfer to a container. Pour remaining liquid over the top.