Healthy Eating/lunch

Tofu Teriyaki Prep Bowls

A practical lunch built around tofu, brown rice, broccoli, and teriyaki ginger sauce.

Prep 12 minCook 22 minServings 2Updated May 3, 2026

485

Calories

24g

Protein

46g

Carbs

16g

Fat

Tofu Teriyaki Prep Bowls with broccoli

Ingredients

  • 2 portionstofu
  • 2 cups preparedbrown rice
  • 2 cupsbroccoli
  • 1/3 cupteriyaki ginger sauce
  • 2 tspOlive oil
  • to tasteSalt, pepper, and herbs

Instructions

  1. 1

    Prepare brown rice according to package directions or use a pre-cooked batch.

  2. 2

    Cook tofu in a skillet with olive oil, salt, pepper, and herbs until ready.

  3. 3

    Add broccoli and cook until tender but still bright.

  4. 4

    Divide brown rice, tofu, and broccoli between serving bowls.

  5. 5

    Finish with teriyaki ginger sauce and adjust seasoning before serving.

Meal planning notes

  • Prepare the base ahead of time and portion it before adding fresh toppings.
  • Keep sauce separate until serving so the texture stays fresher.
  • Use the same structure with a different protein later in the week.

Substitutions

  • Swap the protein for tofu, chicken, salmon, turkey, or beans based on preference.
  • Use cauliflower rice or extra greens when you want a lower-carb version.
  • Change the sauce to vary flavor without changing the full recipe.

Storage and reheating

Store components in airtight containers for up to 3 days. Reheat the cooked ingredients first, then add sauce after warming.

FAQ

Can I meal prep Tofu Teriyaki Prep Bowls?

Yes. Keep the sauce separate and store cooked components in shallow containers so the recipe reheats more evenly.

Can I adjust the macros?

Yes. Increase protein for a higher-protein meal, add more vegetables for volume, or adjust the base portion to change carbs.

Related recipes

Tofu Teriyaki Prep Bowls Recipe | FitMeBest