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Diet Starter - High-protein 1

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20+ high-protein meals built around a variety of superstars: ground beef, steak, chicken, fish, and tofu. Every dish is designed to fuel your day with lean, satisfying portions that keep you full longer.
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Meal>Mains

Crispy Tofu

high-protein
vegan
dinner
vegan
vegan

A delightful plant-based meal featuring protein-rich tofu prepared two ways with vibrant Asian-inspired flavors

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IN THIS MEAL (2 items)
1
Crispy Sesame Tofu
Extra-firm tofu coated in a crunchy sesame crust, baked to golden perfection
2
Protein Quinoa Stir-Fry
Quinoa stir-fried with mixed vegetables and protein-rich edamame
Nutrition Summary
470kcal
Meal Total
Protein 32.0g
26%
Carbs 45.0g
36%
Fat 21.0g
38%
Calories Per Item
Crispy Sesame Tofu
250 kcal
Protein Quinoa Stir-Fry
220 kcal
RECIPE

Crispy Sesame Tofu

Extra-firm tofu coated in a crunchy sesame crust, baked to golden perfection

Prep20 mins
Cook30 mins
Total50 mins
Servings2
vegan

Ingredients

  • 1 block extra-firm tofu (14 oz)
  • 2 tbsp cornstarch
  • 2 tbsp sesame seeds
  • 1 tbsp soy sauce
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Preparation

1
Press tofu for 15 minutes to remove excess moisture
2
Cut tofu into 1-inch cubes
3
Mix cornstarch, sesame seeds, garlic powder, salt, and pepper in a bowl
4
Toss tofu cubes with soy sauce, then coat in dry mixture
5
Arrange on a baking sheet and drizzle with olive oil
6
Bake at 425°F for 25-30 minutes, flipping halfway, until golden and crispy
Servings and Nutrition
Number of Servings in Crispy Sesame Tofu
2
Nutrition for 1 serving (1/2 block tofu)
250
Calories (kcal)
20
Protein (g)
10
Carbs (g)
15
Fat (g)
250kcal
Protein 20.0g
31%
Carbs 10.0g
16%
Fat 15.0g
53%
RECIPE

Protein Quinoa Stir-Fry

Quinoa stir-fried with mixed vegetables and protein-rich edamame

Prep10 mins
Cook15 mins
Total25 mins
Servings2
vegan

Ingredients

  • 1 cup quinoa
  • 1/2 cup shelled edamame
  • 1 cup mixed vegetables (broccoli, carrots, snap peas)
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 2 cloves garlic, minced
  • 1 tbsp ginger, grated

Preparation

1
Cook quinoa according to package instructions
2
In a large wok, heat sesame oil over medium-high heat
3
Sauté garlic and ginger for 30 seconds
4
Add mixed vegetables and edamame, stir-fry for 4-5 minutes
5
Mix in cooked quinoa and soy sauce, cook for additional 2 minutes
Servings and Nutrition
Number of Servings in Protein Quinoa Stir-Fry
2
Nutrition for 1 serving (1 cup)
220
Calories (kcal)
12
Protein (g)
35
Carbs (g)
6
Fat (g)
220kcal
Protein 12.0g
20%
Carbs 35.0g
58%
Fat 6.0g
22%
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