Meals In This Prep
Miso Soup & Rice
Tofu Teriyaki Bowl
Vegetable Lo Mein
Edamame Rice
Coconut Curry & Rice
Tofu Stir-Fry
Lo Mein
Tofu Teriyaki
Coconut Curry
5-Day Meal Plan
Day 1 — Monday
Breakfast: Miso Soup & Rice
Lunch: Tofu Teriyaki Bowl
Dinner: Vegetable Lo Mein
Day 2 — Tuesday
Breakfast: Edamame Rice
Lunch: Coconut Curry & Rice
Dinner: Tofu Stir-Fry
Day 3 — Wednesday
Breakfast: Miso Soup & Rice
Lunch: Lo Mein
Dinner: Tofu Teriyaki
Day 4 — Thursday
Breakfast: Edamame Rice
Lunch: Coconut Curry
Dinner: Vegetable Lo Mein
Day 5 — Friday
Breakfast: Miso Soup & Rice
Lunch: Tofu Teriyaki Bowl
Dinner: Coconut Curry
Daily Nutrition (Approx.)
Calories
1800
Protein
60g
Carbs
270g
Fat
50g
Fiber
30g
Step-by-Step Instructions
- 1
Press, cube, bake tofu at 400°F 25 min.
- 2
Cook noodles and rice.
- 3
Teriyaki sauce: soy sauce, ginger, garlic, maple syrup.
- 4
Coconut curry: simmer coconut milk with curry paste, veggies, tofu.
- 5
Lo mein: stir-fry noodles with veggies and sauce.
- 6
Portion across containers.
Storage Tips
- Tofu keeps 5 days
- Noodles soften — keep sauce separate
- Curry freezes well
Ingredients
- 2 blocks tofu
- 1 lb lo mein noodles
- 3 cups rice
- 2 cups edamame
- 2 cans coconut milk
- 1 lb broccoli
- 3 carrots
- 2 tbsp miso paste
- 1/4 cup soy sauce
- 2 tbsp sesame oil
- Ginger, garlic, chili
Equipment Needed
Wok
Pot
Meal prep containers
Shopping List
- Tofu 2 blocks
- Lo mein noodles 1 lb
- Rice 3 cups
- Edamame 2 cups
- Coconut milk 2 cans
- Broccoli 1 lb
- Carrots 3
- Miso paste
- Soy sauce
- Sesame oil
