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High-Protein Meal Prep: Teriyaki Tofu & Veggie Bowls

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.

Prep Time 15 mins
Cook Time 25 mins
Rest Time 5 mins
Total Time 45 mins
Cooking Method: ,
Cuisine:
Courses: ,
Difficulty: Beginner
Cooking Temp: 200  C
Servings: 4
Estimated Cost: 9
Calories: 420 kcal
Best Season: Suitable throughout the year
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:
  • 400 g firm tofu (pressed and cubed)
  • 2 tbsp cornstarch
  • 1 tbsp sesame oil
    • Teriyaki Sauce:
  • 3 tbsp soy sauce (low sodium)
  • 1 tbsp maple syrup or honey
  • 1 tsp ginger (grated)
  • 1 tsp garlic (minced)
  • 1 tsp 1 cornstarch mixed with 2 tbsp water
    • For the Bowl:
  • 2 cups cooked brown rice
  • 1 cup broccoli florets
  • 1/2 red bell pepper (sliced)
  • 1/2 yellow bell pepper (sliced)
  • 1/2 cup shredded carrots
  • 1/4 cup edamame (optional)
  • 1 tsp olive oil (for sautéing)
  • Sesame seeds and chopped green onions (for garnish)
Instructions
    Prep the Tofu
  1. 1
    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.
    2. Make the Teriyaki Sauce
  2. 2
    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.
    3. Cook the Vegetables
  3. 3
    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.
    4. Assemble the Bowls
  4. 4
    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.
    5. Store
  5. 5
    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.

Keywords: high protein meal prep, plant-based protein, vegan teriyaki tofu, healthy tofu recipes, meal prep bowls, tofu lunch ideas, vegetarian high protein
Read it online: https://shabskitchen.com/recipe/high-protein-meal-prep-teriyaki-tofu-veggie-bowls/