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Healthy Meal Prep Reset: Baked Tofu

Learn how to get a delicious, crispy texture.

With the holidays approaching, now is the time to make a pre-resolution and stick to positive eating habits. That’s why we’ve created a three-week plan specifically designed to give your body a healthy reset. And that doesn’t mean you have to go on a liquid-only diet. Nourish your body and focus on clean, whole foods with the following lunches that feature lean proteins, energy-boosting carbs, heart-healthy fats, and plenty of veggies. First up, how to perfect baked tofu.

“This week is all about vegetarian-friendly proteins,” says Denver-based recipe developer Julia Heffelfinger. Start by learning how to make a super-easy, crispy baked tofu that uses little to no oil. “It will keep you satisfied when used in a simple rice bowl with oven-roasted broccoli and miso-tahini yogurt, a homemade noodle soup with coconut milk and harissa, and a jar salad with lots of fresh vegetables and a tangy chimichurri vinaigrette. Then, end the week with a meatless wrap and a spin on pasta salad that spotlights chickpeas.” And if you want to make the entire week 100 percent vegetarian, just cut out the salami in the pasta salad and omit the fish sauce in the soup, notes Heffelfinger.

Click here to see more from our meal prep series.

SUNDAY PREPARATIONS:

1.
Shop for all of the ingredients and allow 2 hours to prep the meals. View shopping list here.
2.
Cook the rice and roast the broccoli.
3.

Make the tofu.

tofu

FIT CHEF HOW-TO:
HOW TO MAKE CRISPY BAKED TOFU
VIEW THE RECIPE

  1. Choose extra-thick tofu, which will hold its shape better.
  2. Cut it into small, ¾-inch cubes, which provides more surface area and gives you a crispier, chewier texture.
  3. Squeeze out any moisture by pressing the tofu firmly between paper towels.
4.

Make your sauces and prepare your condiment kit.

5.

Assemble all of the lunches and store in the fridge. START PACKING

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photos by: Christine Han
food styling by: Olivia Anderson