Tofu Protein Bowls (Easy Meal 30+ g Protein)

Ingredients

• 14 oz extra‑firm tofu

• 2 cups frozen stir‑fry vegetables (without sauce)

• 1 tbsp olive oil

• 2 tbsp soy sauce

• 1 tbsp balsamic vinegar

• 1 tsp garlic powder

• 1 cup cooked quinoa or rice

Instructions

1. Press tofu, cube it, and pan‑sear in olive oil until golden.

2. Add frozen vegetables and sauté until heated.

3. Stir in soy sauce, balsamic, and garlic powder.

4. Serve over quinoa.

Nutrition (per bowl, 3 servings)*

Calories 430 · Protein 30–32 g · Carbs 35 g · Fat 18 g · Fiber 6 g

*Nutrition counts are estimates. Please use your own nutrition tracker if your goals or health condition require a high degree of accuracy.