🌟 Why This Meal Works:
- Plant-based protein from tofu = great for muscle repair
- Carbs from white rice = quick energy refill after training
- Micronutrients from colorful veggies = support recovery & health
Perfect for lunch or dinner, especially for vegetarian/vegan athletes.
🥦 Ingredients (1 serving)
| Ingredient | Amount |
|---|---|
| Firm tofu | 150–200g |
| White rice (cooked) | 1 cup |
| Bell pepper (red/yellow) | 1/2, sliced |
| Carrot | 1 small, julienned |
| Broccoli | 1/2 cup |
| Soy sauce (low sodium) | 1–2 tbsp |
| Olive oil or sesame oil | 1 tbsp |
| Garlic (optional) | 1 clove, minced |
| Cornstarch (optional, for crispiness) | 1 tbsp |
| Salt & pepper | To taste |
| Chili flakes | Optional, for spice 🌶️ |
👨‍🍳 How to Cook
Step 1: Prep the Tofu
- Press tofu for 10–15 minutes to remove water. Cut into bite-sized cubes.
- Toss tofu in a little cornstarch, salt, and pepper for crispiness.
Step 2: Cook the Tofu
- Heat oil in a non-stick pan.
- Fry tofu cubes on medium-high heat until golden and crispy on all sides (takes ~8–10 mins).
- Remove and set aside.
Step 3: Stir-Fry the Veggies
- In the same pan, add a little oil and garlic.
- Toss in carrots, bell peppers, and broccoli. Stir-fry for 4–5 mins until tender but still crisp.
- Add soy sauce and chili flakes (optional).
Step 4: Assemble the Plate
- Serve tofu over white rice.
- Add stir-fried veggies on the side or mix them together.
- Drizzle a little more soy sauce or sesame oil for flavor.
🍴 Nutrition Info (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 450–500 kcal |
| Protein | 20–25g |
| Carbs | 50–55g |
| Fat | 15–18g |
| Fiber | 6–8g |
đź•’ When to Eat This?
Best as:
- Post-workout (especially after cardio or full-body sessions)
- Light dinner for active recovery days
âś… Pro Tips:
- Add a fried egg or a scoop of edamame for more protein (if not vegan).
- Swap white rice for brown rice or quinoa if you want more fiber and slower-digesting carbs.
- Use air fryer for tofu for an even healthier option with less oil.
