🥗 TOFU & STIR-FRIED GREENS PROTEIN BOWL

🥗 TOFU & STIR-FRIED GREENS PROTEIN BOWL

A low-calorie, high-protein plant-based bowl designed to support weight loss, hormonal balance, and easy digestion.

🧾 Ingredients (1–2 servings)

Protein

  • 200 g firm tofu

Vegetables

  • 1 cup spinach
  • 1 cup bok choy (chopped)
  • 1 cup mushrooms (sliced)

Base (choose one)

  • Shirataki noodles (very low calorie)
  • Brown rice (½ cup cooked)

Cooking & Seasoning

  • 1–2 tsp olive or sesame oil
  • Garlic (minced or powder)
  • Soy sauce or tamari (low sodium)
  • Black pepper or chili flakes

🍳 How to Prepare It (Step-by-Step)

1. Press & Cook the Tofu

  1. Wrap tofu in a clean towel and press for 15–20 minutes
  2. Cut into cubes or slices
  3. Bake at 200°C / 400°F for 20–25 minutes
     or air-fry until golden
    • This removes excess moisture and improves texture

2. Prepare the Base

  • Shirataki noodles: rinse well and dry sautĂ© for 2–3 minutes
  • Brown rice: cook ahead and portion lightly

3. Stir-Fry the Greens

  1. Heat oil in a pan
  2. Add garlic, mushrooms first (they release water)
  3. Add bok choy, then spinach last
  4. Stir-fry for 3–5 minutes only (keep veggies bright)

4. Assemble the Bowl

  • Add base → stir-fried greens → baked tofu
  • Drizzle lightly with soy sauce or lemon juice

🌿 Full Health Benefits

1. Complete Plant Protein

  • Tofu provides all essential amino acids
  • Supports muscle retention during weight loss

2. Low Calorie, High Satiety

  • High volume, low energy density
  • Keeps you full without heavy carbs or fats

3. Hormone Balance Support

  • Tofu contains isoflavones, which may help regulate estrogen
  • Cruciferous greens support liver detox pathways

4. Gut & Digestive Health

  • Mushrooms contain prebiotics
  • Light cooking makes greens easier to digest

5. Blood Sugar Stability

  • Very low glycemic impact
  • Ideal for insulin sensitivity and reduced cravings

⏰ Best Time to Eat This Bowl

Best options:

  • Lunch – light but sustaining
  • Dinner – especially for weight loss
  • Hormonal reset days or low-carb days

Great for: sedentary days, late evenings, or hot weather

🧊 Fridge & Shelf Life

  • Fridge life: 3–4 days
  • Store in airtight glass containers
  • Keep tofu and greens separate if possible

Reheating

  • Reheat gently (low heat)
  • Avoid reheating more than once

 Additional Tips (Very Helpful)

  •   Always press tofu—this is non-negotiable 
  •  Bake or air-fry instead of pan-frying for fat loss
  •   Add sesame seeds for extra minerals (small amount)
  •   Use low-sodium soy sauce to avoid bloating
  •   Don’t overcook greens—nutrients drop fast
  •   For extra protein: add edamame or hemp seeds

 

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