High Protein Tofu Lunch Meal Prep Bowls (Plant-Based, 5 Days)
High protein tofu lunch meal prep bowls built for the Monday-through-Friday grind, delivering 28 grams of protein per serving that stays fresh in the fridge for five days. These genuinely delicious bowls combine crispy seasoned tofu, whole grains, and roasted vegetables without tasting like diet food.
Equipment
- tofu press
- large baking sheet
- large skillet
- mixing bowl
- meal prep containers
Ingredients
- 2 blocks (28 oz total) extra-firm tofu
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup
- 2 cloves garlic, minced
- 1 teaspoon grated fresh ginger
- 1 teaspoon cornstarch
- Pinch of red pepper flakes
- 2 cups cooked brown rice
- 1 large bell pepper, diced
- 2 cups broccoli florets
- 1 medium zucchini, cut into half-moons
- 2 tablespoons olive oil, divided
- Sea salt and black pepper to taste
- 2 cups shredded purple cabbage
- 1 cup cooked edamame
- 2 tablespoons sesame seeds
- 2 green onions, sliced
Instructions
- Step 1: Press each tofu block for 10 minutes using a tofu press or by wrapping in a clean kitchen towel with a heavy pan on top. Cut pressed tofu into 3/4-inch cubes.
- Step 2: Whisk together soy sauce, sesame oil, rice vinegar, maple syrup, minced garlic, ginger, cornstarch, and red pepper flakes in a bowl.
- Step 3: Gently toss tofu cubes with marinade and let sit for at least 15 minutes.
- Step 4: Heat oven to 425°F. Spread diced bell pepper, broccoli florets, and zucchini on a large baking sheet. Drizzle with 1 tablespoon olive oil, season with salt and pepper, and roast for 20 minutes until caramelized.
- Step 5: Heat remaining tablespoon of olive oil in a large skillet over medium-high heat. Working in batches, sear tofu cubes for 2-3 minutes per side until golden and crispy (about 12 minutes total).
- Step 6: Cook brown rice according to package directions.
- Step 7: Divide brown rice among five meal prep containers. Top each with roasted vegetables, seared tofu, shredded purple cabbage, and edamame. Sprinkle with sesame seeds and green onions.
Notes
Store in airtight containers in refrigerator for up to five days. Layer containers with grain on bottom, vegetables next, tofu on top, and fresh toppings last to prevent sogginess. Keep dressing separate if storing more than two days. Pan-searing tofu is essential for proper texture and flavor. Can batch-cook and freeze extra brown rice for future meal prep. Serve with optional sriracha, extra sesame oil, or lime wedges.