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: Sat, 26 Jul 2025 04:58:58 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 (or adjust based on how many servings you made). 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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