Tofu Vegetable Stir-Fry
This is the bowl I turn to when I want a fully plant-based option that doesn't skimp on protein. Tofu and a mix of vegetables cook up quickly in one pan, and the whole thing comes together almost as fast as a takeout order.
Pressing the tofu before cooking is the step that makes the difference here, since it lets the tofu crisp up in the pan instead of turning soggy. Mixed vegetables keep this one colorful and give it a different texture in every bite.
Tofu takes on whatever sauce it's cooked in, so I make sure the seasoning is bold enough to carry the dish on its own. This is one of the lightest bowls I make, but the vegetables and rice keep it filling despite being fully plant-based.
The recipe card has the full ingredient breakdown and cook time for all ten portions. Let everything cool before sealing the containers, then refrigerate what you'll eat within four days and freeze the rest. This is one of the few fully plant-based dinners in my rotation that doesn't feel like it's missing anything.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Tofu Vegetable Stir-Fry
YIELD
10 portions
ESTIMATED NUTRITION
695 calories • 46g protein • 76g carbs • 24g fat per portion
I love this one for meal prep because every container has a satisfying mix of protein, vegetables, and a hearty base.
Ingredients
• 5 lb extra-firm tofu
• 12 1/2 cups mixed vegetables
• 7 1/2 cups cooked rice
• 5/8 cup low-sodium soy sauce
• 2 1/2 tbsp sesame oil
• 2 1/2 tbsp honey
• 2 1/2 tbsp cornstarch
• 2 1/2 tbsp garlic
Directions
1. Press and cube tofu; sear until golden.
2. Stir-fry vegetables.
3. Add soy, honey, cornstarch mixed with water and garlic.
4. Serve with rice.
5. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers. Add avocado or other delicate fresh toppings just before eating.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat hot meals until steaming and 165°F internally. Nutrition is estimated per portion.
