Sid in Japan

So, you’ve just landed in Japan to start your new life as a teacher, student, or professional. You’re standing in your new apartment… barebones but functional. You’ve got a stove, a microwave, a fridge… and a very empty kitchen. Welcome!

Starting from scratch can feel overwhelming, especially when you’re in a new country with different foods, shopping habits, and labels. This guide will walk you through how to kick-start your kitchen, understand the Japanese approach to food, and plan meals that are budget-friendly, healthy, and doable for one person.

Kick-Start Your Kitchen: What to Buy Your First Week (¥2,500–¥4,000)

Let’s assume you’ve just arrived at your placement and need to cook something ASAP. Here’s a broken-down essentials list based on what you’ll need in your first week.

These basics let you cook simple meals without wasting money on extras right away. When you first arrive, you might be taken around by a caretaker, supervisor, or local to help you set up your accomodation. But, after that, you’ll most likely be on your own. This list will hopefully help you prepare, and on a budget too!

• Staple Pantry Ingredients
  • White rice (米) – 2–5 kg bag (or, with the price of rice right now, pasta and noodles)
  • Soy sauce (醤油)
  • Miso paste (味噌)
  • Cooking oil (サラダ油 or ごま油)
  • Salt and sugar
  • Instant dashi powder (出汁の素)
• Affordable Proteins
  • Eggs (卵)
  • Tofu (豆腐, usually under ¥50–80 per block)
  • Canned tuna or salmon
• Vegetables
  • Cabbage
  • Onion
  • Carrot
  • Bean sprouts (もやし, >¥30 a bag)
• Other Cheap Essentials
  • Udon or soba noodles (dry or frozen)
  • Curry roux blocks
  • Green tea or mugicha (barley tea)
• Tools (if needed – can be bought at the grocery store, 100 yen shops, or home-goods stores like Nitori)
  • Frying pan
  • Saucepan
  • Rice cooker (optional but a great investment)
  • Knife, cutting board, ladle/spatula
  • Bowl, chopsticks, and a plate or two

What Do Japanese People Eat?

Understanding the typical Japanese diet can help you shop smarter and feel more connected to your new home.

The Japanese Way of Eating

A traditional Japanese meal is based on the “one soup, three dishes” (一汁三菜, ichiju-sansai) model:

• Staple: rice
• Soup: miso soup with tofu or vegetables
• Main dish: grilled fish, chicken, or tofu
• Side dishes: pickled or simmered vegetables

Home-cooked meals in Japan tend to be very nutritious. They are not like the meat-and-fat-heavy dishes you find in typical Japanese restaurants. Usually, meals are high in vegetables and fiber. Seasonal vegetables are much cheaper and create filling meals. Additionally, they are low in saturated fat since fatty cuts of meat and full-fat dairy products are not typically used in home cooking. Most meals have a modest in portion size and many people practice hara hachi bu (“eat until 80% full”). Japanese diets are also rich in fermented foods (miso, natto, pickles).

What Japanese Students Learn About Food

From a young age, Japanese students are taught shokuiku (食育), or “food education,” which includes:

• Nutritional balance using color-based and food group models
• Respect for food (like saying itadakimasu and gochisousama)
• Basic cooking and hygiene skills in junior high
• Group responsibility through serving and cleaning up after school lunch

Japanese school lunches (給食 – kyuushoku) are carefully balanced and usually include:

• Rice or bread
• A protein dish (like fish or meat)
• Vegetables or salad
• Soup (usually miso or clear broth)
• Milk
• Sometimes fruit or a small dessert

You’ll notice this influence in how adults tend to structure their home meals, too.

Pantry Staples in Most Japanese Homes

Want to eat more like a local? Here are staples you’ll find in most kitchens:

• Rice
• Miso paste
• Soy sauce
• Cooking sake & mirin
• Dashi (stock base)
• Cabbage, onion, carrot
• Eggs and tofu
• Pickles or fermented side dishes
• Green tea or mugicha
• Nori, furikake, or tsukemono (rice toppers)

These basics form the backbone of a lot of dishes like miso soup, rice bowls, noodle dishes, and hot pots, all easy, healthy, and cheap meals.

Weekly Meal & Grocery Plan

Still lost? Let me help you!

Here’s a grocery list and meal plan for one person for one week. This plan uses overlapping ingredients to reduce waste and save money. All meals are quick, filling, and easy to cook with basic tools.

Grocery List (for the week)

• Proteins
  • Eggs (1 pack)
  • Tofu (2 blocks)
  • Chicken thigh (~300–500g)
  • Canned tuna or salmon
• Fruits and Veggies
  • Cabbage (1 head)
  • Carrot (2–3)
  • Onion (2–3)
  • Bean sprouts (1–2 bags – use them first!)
  • Spinach or komatsuna (1 bunch)
  • Mushrooms (1 pack)
  • Banana or mikan (3–5)
  • Pickles (optional)
• Other
  • White rice (2kg bag is about 9 cups)
  • Bread (6 slice or 8 slice pack)
  • Udon or soba noodles (1–2 packs)
  • Curry roux blocks (1 box)
  • Yogurt
  • Soy sauce, miso, sugar, oil
  • Dashi powder or instant miso soup

Sample Weekly Meal Plan

Monday

• Breakfast: Tamago kake gohan (rice + raw egg + soy sauce) + miso soup
• Lunch: Canned fish rice bowl
• Dinner: Stir-fried chicken & veggies + rice

Tuesday

• Breakfast: Toast + scrambled egg + sauteed spinach
• Lunch: Miso soup + rice + tofu
• Dinner: Oyako-don (chicken, egg, onion over rice)

Wednesday

• Breakfast: Rice + miso soup + pickled veggies
• Lunch: Leftover oyako-don
• Dinner: Udon stir-fry with veggies and egg

Thursday

• Breakfast: Fruit + yogurt + toast or rice
• Lunch: Tofu & green onion rice bowl
• Dinner: Grilled fish (or tofu) + spinach + miso soup

Friday

• Breakfast: Rice + fried egg + cabbage
• Lunch: Cold soba with green onion and tuna
• Dinner: Japanese curry (chicken, carrot, onion)

Saturday

• Breakfast: Onigiri + miso soup
• Lunch: Leftover curry + cabbage slaw
• Dinner: Okonomiyaki

Sunday

• Breakfast: Toast + sauteed veggies + egg
• Lunch: Udon soup with egg & mushrooms
• Dinner: Stir-fry leftovers + rice

Final Tips for Success

With just a few ingredients and a little practice, you can create satisfying, nutritious meals that connect you to your new life in Japan. Whether you’re cooking miso soup on a rainy night or whipping up curry on a busy day, your kitchen can become one of the most comforting places in your new home. Just remember:

• Start small. You don’t need to stock your whole kitchen to prepare for every scenario in one trip.
• Shop at night (after 7pm) for discounted bento, meat, and produce.
• Use your refrigerator and freezer! Freeze extra rice and protein portions to reduce waste. Cook once, eat twice.
• Daiso and discount/bulk supermarkets are your best friends for affordable food and kitchen goods.
• Be patient with yourself. Learning to cook in another country is a huge accomplishment!

Happy cooking!