Looking for a healthy, plant-based, high-protein meal prep idea? These Teriyaki Tofu & Veggie Bowls are your new go-to! Packed with colorful vegetables, perfectly baked tofu, and a sweet-savory teriyaki glaze, they’re great for lunch or dinner, keeping you full and energized throughout the week. Make 4–5 servings ahead and enjoy hassle-free, nutritious meals ready in minutes.
High-Protein Meal Prep: Teriyaki Tofu & Veggie Bowls
Description
A delicious and protein-rich plant-based meal prep bowl with baked teriyaki tofu, brown rice, and sautéed vegetables. Ideal for clean eating and busy schedules.
Ingredients
For the Teriyaki Tofu:
Teriyaki Sauce:
For the Bowl:
Instructions
Prep the Tofu
- Preheat oven to 400°F (200°C). Toss tofu cubes in cornstarch and place on a baking tray. Drizzle with sesame oil. Bake for 25 minutes or until golden and crispy.
Make the Teriyaki Sauce
- In a small saucepan, combine soy sauce, maple syrup, ginger, and garlic. Simmer for 2–3 minutes. Add the cornstarch slurry and stir until thickened.
Cook the Vegetables
- In a skillet, heat olive oil over medium heat. Sauté broccoli, bell peppers, carrots, and edamame for about 5 minutes until slightly tender but still vibrant.
Assemble the Bowls
- Divide cooked brown rice among meal prep containers. Top with sautéed vegetables and baked tofu. Drizzle teriyaki sauce on top. Garnish with sesame seeds and green onions.
Store
- Let cool before sealing containers. Refrigerate for up to 4–5 days.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 420kcal
- % Daily Value *
- Total Fat 12g19%
- Saturated Fat 1.5g8%
- Sodium 600mg25%
- Potassium 580mg17%
- Total Carbohydrate 48g16%
- Dietary Fiber 6g24%
- Sugars 6g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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