EIWITRIJK RECEPT · FASE 4 · DINER

Meal-prep tofu noodle bowl

Savoury tofu noodle bowl for Phase 4: balanced and protein-rich to take with you or prepare ahead.

22 min totaal 2 porties 480 kcal p.p. 30 g protein

This meal-prep tofu noodle bowl is a balanced meal with crispy fried tofu, wholegrain noodles and crunchy veg. The soy sauce and ginger glaze gives the tofu a savoury umami layer, whilst the broccoli and carrot provide a fresh bite. You make two portions at once, so you're sorted for the week ahead.

In Phase 4, you aim for balanced meals where protein, carbohydrates and veg are in equilibrium, and this bowl embodies that principle. With 30 grams of protein from the tofu, topped with wholegrain noodles for complex carbohydrates and veg for fibre, you get a satisfying and complete whole. This way you keep your high-protein diet pleasantly varied and flavourful even in the maintenance phase.

Lovely with a squeeze of lime juice or some extra chilli flakes for those who like a bit of heat. A handful of fresh coriander or roasted peanuts rounds the bowl off perfectly.

Zo maak je het

  1. Cook the noodles according to the package instructions, add the broccoli in the last 3 minutes and drain.
  2. Fry the tofu in the sesame oil until golden brown and crispy.
  3. Add soy sauce and ginger and glaze the tofu briefly.
  4. Mix the noodles, broccoli, carrot and tofu into two containers.
  5. Sprinkle with sesame seeds and keep chilled or eat straightaway.

Bewaren

Store the bowls covered in the fridge and eat them within three days. They taste excellent cold, but you can also warm them briefly in a pan or microwave.

Variatietips

Replace the tofu with tempeh or edamame for a different plant-based protein source. Add pak choi, pepper or beansprouts for more vegetables and colour, or finish with a spoonful of peanut sauce.

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