Korean Beef Bulgogi Rice Bowl + Spicy Cucumber Salad

Two classic Korean dishes brought together for balanced meal prep. The Bulgogi Beef Bowl teaches control — knife work, heat, and timing — while the Spicy Cucumber Salad adds freshness and crunch. Together they form a 450-calorie prep that’s as educational as it is satisfying.

FAST FACTS

Prep Time: 25 min total ( 1- 8 hours marinated)

Cook Time:10 min cook

Servings: 4

Calories (per meal) ≈ 450 cal (Adjust Carbs and/or Proteins for more or less Calories)

INGREDIENTS – BULGOGI BEEF

• 1 lb (450 g) lean beef Loin Flap or your preference (not chuck), thinly sliced against the grain

• 60 ml (¼ cup) soy sauce

• 15 g (1 Tbsp) brown sugar

• 10 g (2 tsp) minced garlic

• 150 g (1 cup) of sliced onions

• 5 g (1 tsp) sesame oil

• 2.5 g (1/2 tsp) garlic powder

• 2.5 g (1/2 tsp) onion powder

• 5 g (1 tsp) toasted sesame seeds (for topping)

• 2 green onions, thinly sliced

• 600 g cooked white rice (≈ 4 cups)

• 240 g kimchi (≈ 1 cup)

• Salt and Pepper to taste.

INGREDIENTS – SPICY CUCUMBER SALAD (OI MUCHIM)

• 2 large English cucumbers, thinly sliced

• 1 tsp salt (to draw out water)

• 1 clove garlic, minced

• 1 Tbsp gochugaru (Korean red pepper flakes)

• 1 tsp sugar

• 1 Tbsp rice vinegar

• 1 tsp sesame oil

• 1 tsp toasted sesame seeds

• 1 green onion, chopped

WHY THESE INGREDIENTS

• Lean beef gives clean protein and develops deep caramelization when seared properly.

• Soy, garlic, and sesame build the core Korean flavor base of salty, aromatic, and nutty.

• Cucumber balances the dish with hydration, crunch, and freshness.

STEP-BY-STEP: BULGOGI BEEF

1. Knife Work and Marinade Prep

Slice the beef thinly against the grain. This matters — the muscle fibers shorten when cooked, keeping it tender instead of chewy. In a mixing bowl, whisk together soy sauce, brown sugar, garlic, garlic powder, onion powder, sesame oil, and green onion. Massage the marinade into the beef with your hands — a light, even coating on every piece. Cover and refrigerate for 1 hour minimum, 8 hours max.

Lesson: patience here develops depth of flavor. Quick marinades gives surface flavor; Marinade duration builds tenderness and depth.

2. Rice & Organization

Start the rice while the beef marinates. When done, fluff it and let it cool uncovered for 10 minutes — steam needs to escape so it doesn’t clump later .

Lesson: controlling moisture is the difference between soggy rice and perfect meal prep texture.

3. Searing & Heat Management

Preheat your pan over medium-high. You’re listening for the first sharp sizzle — that means the pan is ready. Cook the beef in batches, 2–3 minutes per side, just until the edges caramelize. Don’t crowd the pan. Cook to preference.

Lesson: crowding = steaming, not searing. Caramelization only happens when moisture can escape.

4. Assembly

Scoop 150 g rice into your container. Add 120 g beef on top, 60 g kimchi on the side. Keep everything separate for the cleanest reheat later.

Lesson: consistent plating builds muscle memory — you’ll learn to portion visually over time.

STEP-BY-STEP: SPICY CUCUMBER SALAD

1. Draw Out the Water

Toss sliced cucumbers with salt and let sit for 10 minutes. This pulls water out and keeps the final salad crisp. Lesson: salting vegetables early is a professional trick — it strengthens texture and prevents sogginess.

2. Drain & Season Rinse

lightly and squeeze out excess liquid with your hands or paper towel. Add garlic, gochugaru, sugar, rice vinegar, sesame oil, sesame seeds, and green onion. Toss evenly until every slice shines red and glossy. Lesson: a salad like this is alive — flavor blooms as it sits. Make it an hour ahead for best balance.

3. Portion

Add about 80 g per meal container just before sealing, or store separately for extra crunch.

PORTION BREAKDOWN (per 1 meal ≈ 450 Calories)

• Beef: 120 g cooked (≈ 6 oz raw) → ~38–40 g protein | 8–10 g fat

• Rice: 150 g cooked (≈ 1 cup) → ~45–50 g carbs

• Kimchi: 60 g (≈ ¼ cup) → ~3 g carbs + fiber

• Cucumber Salad: 80 g → minimal calories, ~5 g carbs

• Total: ≈ 450 cal | 40 P / 50 C / 9 F

MACROS (per meal)

Protein	Carbs	Fat	Calories
≈ 40 g	≈ 50 g	≈ 9 g	≈ 450 cal

MEAL PREP & STORAGE TIPS

• Store in airtight containers up to 4 days refrigerated.

• Reheat beef and rice together for 90 seconds, stirring halfway.

• Keep cucumber salad separate until ready to eat.

• Freeze beef and rice up to 2 months; thaw overnight before reheating.

COACH’S NOTE

When you cook like this, you’re learning discipline through repetition. Every cut, every measurement builds consistency — the same principle that makes your training work. Weigh your portions: 120 g beef, 150 g rice, 60 g kimchi, 80 g cucumber salad. It’s a system you can repeat for life.