Did you stock up on a few packets of tofu but are not sure what to do with it? How about turning them into a four-day vegan lunch prep, setting you up for a work week of exciting healthy lunches?
Did you stock up on a few packets of tofu but are not sure what to do with it? How about turning them into a four-day vegan lunch prep, setting you up for a work week of exciting healthy lunches?
In this post, I will share four vegan meal prep lunch ideas, which you can whip up in less than one hour using tofu and a few other simple ingredients. I personally love how this kind of meal prep allows me to eat a variety of meals, without having to cook or buy lunches on the daily!
Let’s do this! It is super easy and fun!!
This post is all about vegan lunch prep!
Vegan Lunch Prep:
Lunch Prep 1 | Poke Bowl With Marinated Tofu
- Marinated Tofu,
- Crunchy Veg,
- and Jasmine Rice!
Lunch Prep 2 | Kale Salad With Marinated Tofu
- Marinated Tofu,
- Crunchy Veg,
- and Kale Salad!
Lunch Prep 3 | Tofu Stir Fry With Jasmine Rice
- Crispy Fried Tofu,
- Stir Fry Veg,
- and Jasmine Rice!
Lunch Prep 4 | Tofu Wrap
- Tofu Stir Fry,
- Kale Salad,
- in a Whole-Wheat Wrap!
4-Day Vegan Lunch Prep [Tofu]
Did you stock up on a few packets of tofu but are not sure what to do with it? How about turning them into a four-day vegan lunch prep, setting you up for a work week of exciting healthy lunches?
Calories 308kcal
Servings 4 meals
Ingredients
Marinated Tofu
- 300 g silken tofu sliced into 2 cm cubes
- 1/3 cup soy sauce
- 2 tsp sesame oil
- 1 tsp maple syrup
- sriracha sauce to taste
Poke Bowl With Marinated Tofu
- 1/2 of Marinated Tofu
- 3/4 cup cooked Jasmine rice
- 1/4 cup pickled cabbage
- 1/2 cup cucumber finely diced
- 1/4 cup carrot shaved into ribbons
- sprinkle of black sesame seeds
Kale Salad
- 4 cup kale destemmed and chopped in bite-sized pieces
- juice of 1 lime
- 1 tsp sesame oil
Kale Salad With Marinated Tofu
- 1/2 of Marinated Tofu
- 1/2 of Kale Salad
- 1/4 cup pickled cabbage
- 1/2 cucumber finely diced
- 1/4 cup carrot shaved into ribbons
Tofu Stir Fry With Jasmine Rice
- 2 tsp grapeseed oil
- 200 g firm tofu 2 cm cubes
- 3 TBSP soy sauce
- 1 red bell pepper sliced
- 1 cup green beans
- 2 cloves of garlic minced
- 1 TBSP ginger grated
- 1 small bunch green onions finely chopped
- 2 tsp sesame oil
- 3/4 cup cooked Jasmine rice
Tofu Wrap
- 1/2 of Tofu Stir Fry (minus Jasmine rice)
- 1/2 of Kale Salad
- 1 large brown tortilla wrap
Instructions
Marinated Tofu
- A few hours or the night before prepping, place the silken tofu in a deep bowl. Cover with boiling water and allow to rest for 5 mins. Thereafter, transfer the tofu onto a clean kitchen towel and allow to drain for about 10 minutes.
- In the meantime, combine the marinade ingredients. Once the tofu is done draining, slice in 2 cm pieces, place in a shallow container and pour over the marinade. Allow the tofu to marinate in the fridge for a few hours or overnight.
Poke Bowl With Marinated Tofu
- Divide the Marinated Tofu in half. Half is for the Poke Bowl With Marinated Tofu and the other half is for the Kale Salad with Marinated Tofu.
- Add the Jasmine rice to the bottom of a meal prep container, then add veggies, tofu and lastly sprinkle with black sesame seeds.
Kale Salad
- Add kale to a large mixing bowl and drizzle with lime juice and sesame oil and use your hands to massage the kale to soften and remove some of the bitterness.
Kale Salad With Marinated Tofu
- Divide the Marinated Tofu in half. Half is for the Kale Salad with Marinated Tofu and the other half is for the Tofu Wrap.
- Add the Kale Salad to the bottom of a meal prep container, then add veggies, tofu and lastly sprinkle with black sesame seeds.
Tofu Stir Fry With Jasmine Rice
- Drain the firm tofu. Wrap each block in kitchen towel and gently press to squeeze out excess moisture. Cut the tofu in 2 cm cubes.
- In a large non-stick skillet or wok, heat the grapeseed oil over medium-high heat. Once the oil is hot but not smoking, add the tofu (be careful, it will splash!) and drizzle with 1 tablespoon soy sauce. Sauté, stirring every so often until the tofu is nicely browned on all sides, about 7 minutes. Add the bell pepper and green beans, continue to saute, a few more minutes. Then add garlic, roughly three-fourths of the green onion, ginger, and the remaining 2 tablespoons soy sauce. Stir and cook until fragrant, about 1 minute.
- Remove from the heat. Sprinkle the reserved green onions over the top.
- Add the Jasmine rice to a meal prep container first, then add half of the Tofu Stir Fry.
Tofu Wrap
- Assemble the wrap. Place a large tortilla wrap on a plate or cutting board and add the Kale Salad and cover with the other half of the Tofu Stir Fry. Fold in the edges and roll into a burrito.
Nutrition
Calories: 308kcal | Carbohydrates: 35g | Protein: 17g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 3g | Sodium: 1893mg | Potassium: 751mg | Fiber: 7g | Sugar: 7g | Vitamin A: 10595IU | Vitamin C: 113mg | Calcium: 306mg | Iron: 4mg
Do you meal prep your lunches? Don’t forget to share your meals with me by tagging me on Instagram @vegan_meal_prep_sunday.
This post was all about vegan lunch prep!
