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: Asian, Japanese
Ingredients: 450 g extra firm tofu; 1 tbsp cornstarch; 2 cups shelled edamame (thawed); 2 cups brown rice, cooked; 1 large carrots (shredded ); 1 bok choy (finely chopped ); 1 cucumbers (diced); 1 cup red cabbage (shredded ); 4 radishes (sliced); 2 spring onions (finely sliced); 1 nori sheet sliced (finely chopped); 4 tsp sesame seeds; 2 tbsp tamari (reduced sodium prefered ); 1 tbsp sriracha (optional, adjust to your desired spiciness, I like it hot!); 4 tbsp lime juiced; 4 tbsp peanut butter; 4 tbsp 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, 15 Mar 2025 01:31:53 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories453.6 kcal (23%)

Total Fat19.7 g (28%)

Carbs44.6 g (17%)

Sugars8.2 g (9%)

Protein27.7 g (55%)

Sodium652.4 mg (33%)

Fiber9.6 g (34%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

450gextra firm tofu

1 Tbspcornstarch

2 cupsshelled edamame

sliced, finely chopped

4 tspsesame seeds

2 Tbsptamari

reduced sodium prefered

1 Tbspsriracha

optional, adjust to your desired spiciness, i like it hot

4 Tbsplime juiced

4 Tbsppeanut butter

4 Tbspwater

2garlic cloves

peeled

1 Tbspfresh ginger

Instructions

Step 1

Preheat the oven to 400 °F.

Step 2

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

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

Step 4

Assemble in the meal prep containers by layering first the sauce, followed by the edamame, rice, tofu, shredded carrot, bok choy, cucumber, cabbage, radish, spring onions, nori, and sesame seeds.

Step 5

Shake well before serving, and enjoy!

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