Recipes

5-Day Meal Prep

January 11, 2020

RECIPES,  VEGETARIAN MEAL PREP  | 01/05/2020

Tofu & Quinoa Meal Prep

Los Angeles, California 

It’s a new year and as they say, new year, new me! Let’s start 2020 feeling healthy! Here is a recipe that is a perfect mix of protein and carbs for that 5-day meal prep. 

Time : 1 – 2 hours 

Ingredients:

  • tofu 
  • quinoa 
  • soy chorizo 
  • capsicum 
  • broccoli
  • onion 
  • olive oil 
  • garlic salt
  • sriracha sauce 

Directions:

Caution: I don’t believe in measurements; cooking is a form of art made with love. 🙂 

Quinoa 

If you are meal prepping for the week then you will need about 3 cups of uncooked quinoa. And cook however you prefer. I normally cook it in a small pot and put it in on low heat. While that is cooking, let’s move onto the tofu. 

Tofu

If you are planning on meal prepping for a week then you will need 2-3 packs of tofu ( depending on how much you eat, I usually use 2 packs ). I get my tofu from Costco but any firm tofu will work. Gently squeeze the water out of tofu and wrap it in kitchen towel; let it sit for 5 mins. Then cut the tofu in cubes. Pan fry it with olive oil; add garlic salt for flavor. Let them fry until they are brown and crispy. This will take time so be patient. While the tofu is frying, lets cut the vegetables. Don’t forget to check on the quinoa. Keep flipping the tofu cubes to make all sides crispy.  ( I suggest cooking in a nonstick pan )

Vegetables

I usually add capsicum, onion, and broccoli but you are more than welcome to add more/other vegetables.

*note – I stay away from vegetables like carrots and corn because it carries carbs. 

*tip- stick to green vegetables if you are trying to stay away from carbs 

After the vegetables are cut, pan fry them with olive oil. I normally wait until the tofu is done and use the same pan to pan-fry the vegetables. Add garlic salt for flavor. When the vegetables are nicely cooked, add the tofu in and mix well. Sprinkle cheese on top if desired. 

Sauce 

When it comes to sauce, you can add as many and which ever you like! Just kidding, please limit it, thats where the calories secretly increase. I normally add sriracha sauce when eating my meal per day so the taste is fresh and prominent. You can also add soy sauce but I recommend using a low sodium bottle.  

Soy Chorizo 

After the veggie tofu is mixed well, empty the pan and use it to cook the soy chorizo. With soy chorizo, you will add nothing! Just throw it onto the pan and keep flipping it until it’s nice and crispy.

You are all done now! Just let the food cool down before you add it to the containers. 

Containers

I found my containers at Walmart. I wanted glass containers but couldn’t find the ones I was looking for at a good price and stumbled upon these containers. I have been using it for a while now and they work just fine! 

I hope you find this recipe helpful. Do tag #alifestylevolume if you use this recipe!

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  • White Label SEO
    February 1, 2020 at 1:06 am

    Awesome post! Keep up the great work! 🙂

    • atithi
      March 7, 2020 at 10:20 pm

      Thank you for your kind support! 🙂

  • Christine
    January 13, 2020 at 5:48 am

    So In the end do you toss everything together?
    I’m just wondering when you have to add in the quinoa?
    And do you not add any flavors except for the sauces?

    • atithi
      January 14, 2020 at 5:49 am

      Hi Christine! Yes you add everything together. You can add more spices and other sauces but I stay away from them as they add up in calories real quick. So I stick to just garlic salt and olive oil. And drizzle sriracha sauce right before eating it. I hope that helps and hope you try this recipe! It really helped me feel less bloated and kept me away from food coma in the afternoons. 🙂