62g Protein Vegetarian Meal
37Min
1Servings
650Cal
MediumLevel
VegetarianGluten freevegetarianhigh-protein
#high-protein#vegetarian#muscle-building#gym#healthy
Equipment
Chef's knife
Cutting board
Medium pot
Non-stick frying pan
Stove
Spatula
Serving plate
Ingredients
Tofu & Protein Base
firm tofu (drained, cubed)
200 g
olive oil
15 ml
Vegetables
bell pepper (diced)
1 piece
broccoli (florets)
150 g
spinach
100 g
Grains & Carbs
quinoa (dry)
80 g
Dairy & Fats
avocado (sliced)
1 piece
feta cheese (crumbled)
40 g
Instructions
1
Prepare tofu
Drain and cube the firm tofu into bite-sized pieces.
5 min
2
Cook quinoa
Rinse quinoa and cook in boiling water for 15 minutes until tender.
15 min100°Ctimer 15 min
3
Pan-fry tofu
Heat olive oil in a pan and fry tofu cubes until golden on all sides.
8 minMedium-high heattimer 8 min
4
Sauté vegetables
In the same pan, sauté bell pepper, broccoli florets, and spinach until tender-crisp.
6 minMedium heattimer 6 min
5
Assemble the meal
Combine cooked quinoa, pan-fried tofu, sautéed vegetables, sliced avocado, and crumbled feta on a plate.
3 min
Original recipe
Storage
Fridge: 2 days
Freezer: 30 days
Reheat: Microwave 2-3 minutes or skillet over medium heat
Store components separately for best texture; assemble before eating
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