Meals In This Prep
Miso Soup & Rice
Teriyaki Tofu Bowl
Peanut Noodles
Edamame Rice Bowl
Teriyaki Tofu & Broccoli
Spring Rolls & Peanut Sauce
Spring Rolls & Tofu
5-Day Meal Plan
Day 1 — Monday
Breakfast: Miso Soup & Rice
Lunch: Teriyaki Tofu Bowl
Dinner: Peanut Noodles
Day 2 — Tuesday
Breakfast: Edamame Rice Bowl
Lunch: Peanut Noodles
Dinner: Teriyaki Tofu & Broccoli
Day 3 — Wednesday
Breakfast: Miso Soup & Rice
Lunch: Spring Rolls & Peanut Sauce
Dinner: Teriyaki Tofu Bowl
Day 4 — Thursday
Breakfast: Edamame Rice Bowl
Lunch: Teriyaki Tofu & Broccoli
Dinner: Peanut Noodles
Day 5 — Friday
Breakfast: Miso Soup & Rice
Lunch: Peanut Noodles
Dinner: Spring Rolls & Tofu
Daily Nutrition (Approx.)
Calories
1800
Protein
65g
Carbs
260g
Fat
55g
Fiber
30g
Step-by-Step Instructions
- 1
Press and cube tofu. Marinate in soy sauce, ginger, garlic. Bake 400°F 25 min until crispy.
- 2
Cook rice noodles al dente. Toss with peanut sauce (PB + soy + sesame oil + lime + water).
- 3
Cook rice. Mix edamame into portions.
- 4
Steam broccoli 4 min. Julienne carrots.
- 5
Miso soup: dissolve miso in hot water with tofu cubes and green onions.
- 6
Spring rolls: soften rice paper, fill with noodles, carrots, cucumber, tofu. Roll tight.
- 7
Portion across containers for 5 days.
Storage Tips
- Spring rolls best made day-of — wrap in damp paper towel
- Tofu stays crispy reheated in oven
- Peanut noodles keep 4 days
Ingredients
- 2 blocks extra-firm tofu
- 1 lb rice noodles
- 3 cups rice, dry
- 2 cups shelled edamame
- 2 lbs broccoli
- 4 carrots
- 1/2 cup peanut butter
- 1/4 cup soy sauce
- 2 tbsp miso paste
- 2 tbsp sesame oil
- 2-inch ginger
- 20 rice paper sheets
- Green onions
Equipment Needed
Wok
Pot
Sheet pan
Meal prep containers
Shopping List
- Extra-firm tofu 2 blocks
- Rice noodles 1 lb
- Rice 3 cups dry
- Edamame 2 cups
- Broccoli 2 lbs
- Carrots 4
- Peanut butter 1/2 cup
- Soy sauce
- Miso paste
- Sesame oil
- Ginger
- Rice paper 20 sheets
