Tofu Meal Prep

When you’re like shit what do I make this week? Go back to the basics. Basics for me means meals that include ingredients that are easy to prepare and combine to include carbs, protein and fat. And maybe some veggies if you’re into that, too.

Meet the tofu meal prep: quinoa, peppers, black beans and tofu topped with cilantro.

I’m gonna be honest with you. I didn’t quite master the art of baking crispy tofu. But, to be fair it was my first time. It still tasted good though! I’ll keep trying.

I think I still like tempeh better than tofu. I love the texture and nutty flavor.

If you haven’t had tempeh yet you should try out my Marinated Peanut Baked Tempeh & Soba Noodles. It’s deliciousness. Yeah, I just said deliciousness.

Roasted peppers >>> raw peppers

Patting myself on the back for meal prepping this.

Life gets chaotic. I make it less chaotic for myself by having food prepped in the fridge to make a filling, nutritious and delicious meal.

Come to think of it, I have other superpowers too. Check out my portfolio.

Ohhh just another fitfoodiefinds recipe. Love to see it.

Enjoy! 🙂

Ingredients: (4 servings)

For the Quinoa

  • 1 cup quinoa (I used tricolored)
  • 2 cups vegetable broth

For the Tofu

  • 14 oz. firm tofu
  • 2 tablespoons olive oil
  • 1/2 tablespoon chili powder
  • 2 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

For the Peppers

  • 2 large peppers, sliced (orange/red)
  • 1 medium purple onion, sliced
  • 1.5 tablespoons olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon smoked paprika
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

For the Black Beans

  • 1 15-oz. can black beans
  • juice of 1 lime
  • 1 teaspoon cumin
  • 1/8 teaspoon salt


  • Avocado
  • Cilantro
  • Lime wedge


Prep the tofu:

  1. Press the tofu. I wrap it in a towel and place a cast iron pan on top of it. Press it for a few hours and change the towel if necessary. Hey Mom, can I have a tofu press for Hanukkah please?

For the quinoa:

  1. Rinse the quinoa if the package says to do so.
  2. In a large pot, bring the vegetable broth and quinoa to a boil.
  3. Then, turn the heat to low and simmer for 15-20 minutes or until all liquid is absorbed.

For the peppers and onion:

  1. Preheat oven to 400ÂșF. Spray a baking sheet with cooking spray and set aside.
  2. Slice the peppers and onion and then place in a medium-sized bowl. Add olive oil and spices and toss until coated.
  3. Bake for 15 minutes, tossing halfway.

For the tofu:

  1. Heat oil in a cast iron pan over medium.
  2. Cut the tofu into bite sized pieces.
  3. In a medium bowl, toss with spices.
  4. Saute the tofu for 5 minutes.
  5. Then bake the tofu for 15 minutes at 400ÂșF, tossing halfway.

For the black beans:

  1. Heat a small pot over medium/high heat.
  2. Drain the black beans.
  3. Place the beans, lime, and spices into the pot and bring to a boil. Once simmering, remove from heat.

Storing options:

  1. Assemble the bowls by adding each ingredient to 4 meal prep containers.
  2. Keep it separate in the refridge.

Top with cilantro, avocado and a lime!

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