High Protein Tofu Meal Prep Bowls (Plant-Based, 30g Protein)
These high-protein tofu meal prep bowls deliver 30 grams of plant-based protein per serving using seared ginger-soy tofu, quinoa, edamame, fresh vegetables, and a creamy tahini dressing. Perfect for healthy lunches, meal prep beginners, and anyone looking for satisfying vegan meals throughout the week.
Equipment
- large skillet
- mixing bowls
- whisk
- cutting board
- chef's knife
- meal prep containers
Ingredients
- 2 blocks firm tofu (14 oz each), pressed and cubed
- 3 tbsp low-sodium soy sauce
- 2 tbsp rice vinegar
- 1 tbsp fresh ginger, minced
- 2 cloves garlic, minced
- 1 tsp sesame oil
- 1 tsp cornstarch
- 2 tbsp neutral oil
- 2 cups cooked quinoa
- 2 cups shredded purple cabbage
- 1 large bell pepper, thinly sliced
- 1 cup shredded carrots
- 1 cup frozen edamame, thawed
- 1 avocado, sliced
- 2 green onions, chopped
- 2 tbsp sesame seeds
- 1/4 cup tahini
- 3 tbsp warm water
- 2 tbsp lime juice
- 1 tbsp soy sauce
- 1 clove garlic, minced
- 1/2 tsp sriracha
Instructions
- Wrap the tofu in a clean towel and press it under a heavy object for 15–20 minutes to remove excess moisture.
- Whisk together soy sauce, rice vinegar, ginger, garlic, sesame oil, and cornstarch to create the marinade.
- Cut the tofu into 1/2-inch cubes. Heat neutral oil in a skillet and sear the tofu for 3–4 minutes per side until golden brown.
- Pour the marinade over the tofu and cook for 2–3 more minutes until the sauce thickens and coats the tofu.
- Cook the quinoa according to package directions. Prepare the cabbage, bell pepper, carrots, edamame, green onions, and avocado.
- Whisk together tahini, warm water, lime juice, soy sauce, garlic, and sriracha until smooth and creamy.
- Divide quinoa evenly among five meal prep containers. Add cabbage, bell pepper, carrots, edamame, and tofu. Top with sesame seeds and green onions.
- Store dressing separately and add avocado just before serving. Refrigerate for up to 5 days.
Notes
Store dressing separately until serving to maintain freshness and texture. Add avocado just before eating to prevent browning. Bowls keep well for 4–5 days in the refrigerator. Components can also be frozen separately for up to 3 months.