Meals In This Prep
Miso Soup & Rice
Vegetable Pad Thai
Tofu Teriyaki & Broccoli
Egg Fried Rice
Tofu Teriyaki Bowl
Veggie Pad Thai
Spring Rolls & Peanut Sauce
Tofu Stir-Fry
5-Day Meal Plan
Day 1 — Monday
Breakfast: Miso Soup & Rice
Lunch: Vegetable Pad Thai
Dinner: Tofu Teriyaki & Broccoli
Day 2 — Tuesday
Breakfast: Egg Fried Rice
Lunch: Tofu Teriyaki Bowl
Dinner: Veggie Pad Thai
Day 3 — Wednesday
Breakfast: Miso Soup & Rice
Lunch: Spring Rolls & Peanut Sauce
Dinner: Tofu Stir-Fry
Day 4 — Thursday
Breakfast: Egg Fried Rice
Lunch: Vegetable Pad Thai
Dinner: Tofu Teriyaki & Broccoli
Day 5 — Friday
Breakfast: Miso Soup & Rice
Lunch: Tofu Teriyaki Bowl
Dinner: Veggie Pad Thai
Daily Nutrition (Approx.)
Calories
1800
Protein
60g
Carbs
260g
Fat
55g
Fiber
25g
Step-by-Step Instructions
- 1
Press and cube tofu. Marinate in soy sauce and ginger. Bake 400°F 25 min.
- 2
Cook rice noodles. Pad thai sauce: mix soy sauce, lime, sugar, garlic.
- 3
Cook rice for fried rice and bowls.
- 4
Steam broccoli 4 min. Julienne carrots.
- 5
Miso soup: dissolve miso in hot water with tofu and green onions.
- 6
Egg fried rice: scramble eggs, add cold rice, edamame, veggies.
- 7
Portion across containers.
Storage Tips
- Pad thai noodles soften — keep sauce separate
- Tofu keeps 5 days
- Miso soup base keeps 4 days
Ingredients
- 2 blocks extra-firm tofu
- 1 lb rice noodles
- 3 cups rice
- 8 eggs
- 1 lb broccoli
- 4 carrots
- 2 cups edamame
- 1/4 cup soy sauce
- 2 tbsp miso paste
- 2 tbsp sesame oil
- 1/2 cup peanuts
- Ginger, garlic, lime, sugar
Equipment Needed
Wok
Pot
Sheet pan
Meal prep containers
Shopping List
- Extra-firm tofu 2 blocks
- Rice noodles 1 lb
- Rice 3 cups
- Eggs 8
- Broccoli 1 lb
- Carrots 4
- Edamame 2 cups
- Soy sauce
- Miso paste
- Sesame oil
- Peanuts 1/2 cup
