High-Protein Tofu Poke Bowl (Meal-Prep)

Name: High-Protein Tofu Poke Bowl (Meal-Prep)
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Cuisine: American, Asian, Japanese, Korean
Ingredients: 16 oz extra firm tofu; 1 tbsp cornstarch; 2 cups shelled edamame (thawed); 2 cups brown rice (cooked ); 1 large carrots (grated); 1 bok choy (finely chopped ); 1 cucumber (diced); 1 cup red cabbage (shredded ); 4 radishes (sliced); 2 spring onions (finely sliced); 1 nori sheet (roughly chopped ); 4 tsp sesame seeds; 2 tbsp tamari (reduced sodium prefered ); 1 tbsp sriracha (optional, adjust to your desired spiciness); ¼ cup lime juiced; ¼ cup peanut butter; ¼ cup water; 2 garlic cloves (peeled); 1 tbsp fresh ginger

5 steps

Prep:20minCook:10min

This high-protein, colorful, and nutritious meal prep option features tofu and edamame. Loaded with veggies and topped with a flavorful sauce, this bowl is perfect for a convenient and delicious week-long meal prep.

Updated at: Sun, 29 Jun 2025 01:17:41 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories454.5 kcal (23%)

Total Fat19.7 g (28%)

Carbs44.7 g (17%)

Sugars8.2 g (9%)

Protein27.8 g (56%)

Sodium652.4 mg (33%)

Fiber9.7 g (34%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

16 ozextra firm tofu

1 Tbspcornstarch

2 cupsshelled edamame

1 sheetnori

4 tspsesame seeds

2 Tbsptamari

reduced sodium prefered

1 Tbspsriracha

optional, adjust to your desired spiciness

¼ cuplime juiced

¼ cuppeanut butter

¼ cupwater

2garlic cloves

peeled

1 Tbspfresh ginger

Instructions

Step 1

Preheat the oven to 400 °F.

Step 2

Prepare the peanut sauce: Add the tamari, hot sauce, lime juice, peanut butter, water, garlic, and ginger to a small blender and blend until perfectly smooth. Divide in 2.

Step 3

Prepare the tofu: Pat dry the tofu with a clean cloth and cut the tofu into bite-size pieces. Combine the tofu with half of the peanut sauce and the cornstarch until thoroughly coated. Transfer to a large baking tray and bake in the oven for 20 minutes or air-fry for 10 minutes at 400° F (200°C).

Step 4

Assemble: Prepare 4 meal prep containers. In each bowl, layer the peanut sauce, followed by the edamame, rice, tofu, carrot, bok choy, cucumber, cabbage, radish, spring onions, nori, and sesame seeds.

Step 5

Shake well before serving, and enjoy!

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