When you’re dieting, you probably like to keep things simple.
Whether you’re tracking macros or following a meal plan, you know how much easier it is to hit your numbers when you mostly eat whole foods like chicken breast, rice, broccoli, and so on.
There’s a price you have to pay for this convenience, though: it can get pretty boring.
And simple dishes like these Japanese curry recipes are the perfect antidote.
Traditionally, a curry is a combination of spices, herbs, and chilis mixed with vegetables and meat, but as most are made with large amounts of butter, oil, and coconut milk, they’re simply too high calorie for cutting.
If you replace those high-fat ingredients with “lighter” alternatives, though, you can get something just as delicious with a fraction of the calories.
For example, the Pressure Cooker Japanese Seafood Curry has just 8 grams of fat per serving, the Japanese Chicken Curry is ideal when you want something on the spicier side of things, and the Japanese Beef Curry is perfect for when you want a heartier meal with a little more fat.
Enjoy!
Picture courtesy of Just Hungry
Want to skip the pre-made Japanese curry sauce? This blog has a guide to making your own Japanese curry powder using turmeric, cumin, cardamom, cloves, and a lot more.
Of course you don’t need a ton of spices to make a delicious curry. This one just has a few basics that you can find in your local grocery store. You can also add a pinch of extra herbs and spices, like allspice and even cocoa powder, to make it your own.
Serves 6
Ingredients
1 lb. cubed beef chuck (or other stew meat)
6 large onions, sliced
3 cloves garlic
2–3” fresh ginger
2 cups crushed tomatoes
1 beef stock cube
1 bay leaf
1 star anise
2 Tbsp. garam masala
3 large carrots
1 medium apple
3 medium potatoes
2 Tbsp. oil or butter
1 cup frozen green peas (optional)
Salt and freshly ground black pepper to taste
Nutrition Facts (per Serving)
Calories: 529
Protein: 28 grams
Carbs: 51 grams
Fat: 25 grams
Picture courtesy of Just One Cookbook
Love curry, but worried about cooking it? This easy curry recipe comes together in an electric pressure cooker, so you can nail the flavors without burning anything along the way.
Serves 4
Ingredients
12 large manila clams (about 1 lb.)
3 cups water
2” x 3” kombu (dried kelp)
3 onions
6 mushrooms
2 cloves garlic
1” fresh ginger
6 oz. medium shrimp
1 Tbsp. oil
6 oz. bay scallop
6 oz. calamari
1/4 cup white wine
1 package Japanese curry sauce mix
Freshly ground black pepper to taste
1 Tbsp. soy sauce
1/4 apple
Nutrition Facts (per Serving)
Calories: 422
Protein: 53 grams
Carbs: 29 grams
Fat: 8 grams
Picture courtesy of Chopstick Chronicles
Take Japanese beef curry to go with these delicious stuffed rolls.
Called karee pan, this Japanese stuffed bread is the perfect afternoon snack. Bake a large batch, either with this homemade dough, or using some ready-made pizza dough plus the bread crumbs to coat.
Serves 16
Ingredients
Bread Roll:
3 cups baker’s flour
1/3 cup all-purpose flour
1/5 cup sugar
1 tsp. salt
1 envelope active dry yeast
1 cup + 1 Tbsp. milk
1/4 cup butter
2 cups bread crumbs
Olive oil spray
Curry Filling:
1/4 lb. 90% lean ground beef
3 potatoes, chopped
1 carrot, chopped
1 onion, chopped
1 clove garlic, minced
1 cup water
2.5 oz. (about 1/3 package) Japanese curry sauce mix
1 tsp. garam masala
Nutrition Facts (per Serving)
Calories: 242
Protein: 8 grams
Carbs: 37 grams
Fat: 8 grams
Picture courtesy of Japanese Cooking 101
This simple Japanese curry only needs a few staple foods, so it’s easy for beginners to cook. And even with minimal ingredients, the combo of beef and eggplant make this a nutrient-dense meal.
Want even more flavor? Add optional seasonings like Worcestershire sauce, curry powder, or even apricot jam for a touch of sweetness.
Serves 6
Ingredients
1 tsp. oil
1 tsp. fresh minced ginger
1 tsp. minced garlic
1 lb. 90% lean ground beef
1 onion, finely chopped
1 carrot, finely chopped
1 large eggplant (or 4 Japanese eggplants), cubed 1”
4 cups water
4 oz. Japanese curry sauce mix
Nutrition Facts (per Serving)
Calories: 491
Protein: 28 grams
Carbs: 53 grams
Fat: 22 grams
Picture courtesy of Umami Mart
Have leftover curry, but no rice? This bowl of udon noodles is cooked in a broth that’s made with your extra curry from the night before.
You’ll also need tsuyu soup base to complete this bowl of Japanese curry noodles. It can be bought pre-made in Asian grocery stores, or make your own with just three ingredients: dashi stock, mirin rice wine, and soy sauce.
Serves 4
Ingredients
2 servings leftover Japanese beef and eggplant curry
1 packet (7 oz.) dry udon noodles
1 cup dashi (or chicken stock)
1/3 cup tsuyu soup base
Green onions, for garnish
Nutrition Facts (per Serving)
Calories: 435
Protein: 22 grams
Carbs: 64 grams
Fat: 12 grams
Picture courtesy of Cooking with Dog
Once you learn to make a quick Japanese curry with premade sauce mix, upgrade your recipe to be truly from scratch.
This one uses a mix of curry powder, cumin, ginger, and garam masala. And if you prefer a lightened up Japanese chicken curry, use bone-in chicken breasts instead of drumsticks.
Serves 3
Ingredients
6 chicken drumsticks
Salt and freshly ground black pepper to taste
1 tsp. curry powder
Flour, for dusting
4 Tbsp. extra-virgin olive oil
2 large onions
1/2 tsp. cumin seeds
1” fresh ginger, grated
2 cloves garlic, grated
2 Tbsp. curry powder
1 1/2 cups water
1 chicken bouillon cube
1/2 can (about 7 oz.) diced tomatoes
3 Tbsp. plain yogurt
1 tsp. salt
Freshly ground black pepper to taste
1 tsp. garam masala
1 tsp. curry powder
1/2 Tbsp. fruit jam (apple, strawberry, or mango)
Nutrition Facts (per Serving)
Calories: 442
Protein: 24 grams
Carbs: 21 grams
Fat: 30 grams
Picture courtesy of The Fat Cat’s Cookbook
For an easy way to adapt traditional Japanese curry, just add vinegar.
You don’t need any premade curry sauce for this easy recipe. Chop up your veggies and chicken to prep, and then make the simple sauce from curry powder, rice wine vinegar, and a touch of sugar.
Serves 2
Ingredients
1/2 lb. chicken thighs, chopped
1 lb. eggplant, thinly sliced
1 medium onion, sliced
1 red bell pepper, chopped
1 carrot, chopped
2 Tbsp. curry powder
4 Tbsp. rice wine vinegar
1 1/2 tsp. salt, divided
1/2 tsp. sugar
Nutrition Facts (per Serving)
Calories: 262
Protein: 24 grams
Carbs: 31 grams
Fat: 8 grams
Picture courtesy of Just One Cookbook
Although you don’t need veggies to make a delicious chicken curry, adding carrots and corn will make it even better.
Vegetables will get you more vitamins and minerals, of course. And if you need even more protein, add a fried egg to this healthy Japanese chicken curry. Serve with steamed rice, or enjoy as is to reduce carbs.
Serves 4
Ingredients
6 cups water
3 carrots
2 potatoes
1 onion
3 cloves garlic
1 chicken leg
2 chicken wings
1/3 chicken breast
2 Tbsp. milk
1 cup corn
4 large eggs
Nutrition Facts (per Serving)
Calories: 345
Protein: 25 grams
Carbs: 33 grams
Fat: 13 grams
Picture courtesy of The Spruce
The standard Japanese curry recipe uses beef and potatoes. But if you don’t have meat, don’t worry. You can have an awesome curry with eggplant instead.
To get more protein with this Japanese vegetable curry, serve with crispy baked tofu.
Serves 4
Ingredients
2 1/2 Tbsp. extra-virgin olive oil, divided
1 Japanese eggplant, sliced 1/4” thick
2 yellow bell peppers, diced
Salt and freshly ground black pepper to taste
1 clove garlic, minced
1 small onion, thinly sliced
1 carrot, peeled and chopped
4 cups water
1 small package (125g) Japanese curry sauce mix
Nutrition Facts (per Serving)
Calories: 257
Protein: 5 grams
Carbs: 34 grams
Fat: 14 grams
Picture courtesy of Vegan Miam
This hearty stew is made with pumpkin, carrots, and apples. It’s so full of flavor you won’t even realize it’s missing meat.
For a filling vegan Japanese curry, the recipe includes both potatoes and frozen edamame. That means this meatless curry still has over 15 grams of protein – even more when you serve it with quinoa or rice.
Serves 4
Ingredients
Roux:
3 Tbsp. sunflower oil
4 Tbsp. all-purpose flour
2 Tbsp. curry powder (or garam masala)
Curry:
1 Tbsp. sunflower oil
1 small sweet onion, thinly sliced
1/3 lb. carrots, peeled and sliced 1/2” thick
3/4 lb. Yukon gold potatoes, diced into 1” chunks
1 large clove garlic, minced
1/2 Tbsp. tomato paste (or ketchup)
1 Tbsp. Oriental curry powder (or garam masala)
3 cups vegetable broth
1 medium Fuji apple, peeled and grated
2 Tbsp. soy sauce
1 tsp. agave nectar (optional)
1/2 cup frozen edamame, thawed
1/4 cup scallions, green parts sliced
Sesame seeds, for garnish
Salt to taste
Nutrition Facts (per Serving)
Calories: 401
Protein: 16 grams
Carbs: 48 grams
Fat: 18 grams
Who knew quarantine cooking could be so tasty?
Use this weight loss calculator to learn how many calories you should eat to lose fat in less than 60 seconds.
When you want a delicious, high-protein, and low-calorie meal, you simply can’t go wrong with chi...
What is a "skinny fat" physique, what causes it, and how do you get rid of it? Find out here.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Take the Quiz No thanks, I don't want help choosing supplements."I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan." And if he can do it, why not you?
Take the Quiz No thanks, I don't want to lose weight or build muscle.Our "No Return Necessary"
Money-Back Guarantee
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK, Canada, Puerto Rico, or Guam, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK, Canada, Puerto Rico, or Guam, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.
Your order will be shipped out right away* and your payments will be split up over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
Please click the checkbox below. We apologize for the inconvenience.
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.