Tofu & Veggie Stir-Fry

Nutrition breakdown

At 500 calories this is a substantial lunch, best when it's carrying a bigger share of your daily total or fuelling a training day. Its 26g of protein is a solid contribution toward the 0.7–1g per pound of bodyweight most active people aim for across a day. It leans toward carbohydrate (50% of calories), which makes it a good choice around workouts when your muscles actually want that glycogen. That works out to about 5.2g of protein per 100 calories, a quick way to compare how "filling per calorie" one meal is against another.

Why this lunch works

This lunch earns its place because it proves a plant-forward plate can still hit real protein numbers, not just salad. Built around firm tofu, brown rice, mixed vegetables, soy sauce, sesame oil, it's the kind of simple, repeatable meal that makes a healthy diet feel automatic rather than like a project.

Tips & variations

• Prep ahead: double the firm tofu and cook once to have two servings ready — batching is the single biggest time-saver for staying consistent.
• Bump the protein: add an egg, a scoop of Greek yogurt or a few extra grams of firm tofu to push it over 30g if this is your main meal.
• Season boldly: plant proteins soak up flavour, so don't be shy with spice, acid and salt — it's the difference between "healthy" and "actually crave it".
• Track it in one tap: log Tofu & Veggie Stir-Fry in FitScan and its 500 calories and 26g protein count straight toward your daily macros.

Frequently asked questions

How many calories are in Tofu & Veggie Stir-Fry?

One serving of Tofu & Veggie Stir-Fry has 500 calories, with 26g protein, 62g carbs and 17g fat.

Is Tofu & Veggie Stir-Fry good for weight loss?

Yes — its high protein and 500 calories make it easy to fit into a calorie deficit while staying full, which is exactly what sustainable fat loss needs. Portion it to your target and pair it with plenty of vegetables.

Can I meal-prep Tofu & Veggie Stir-Fry in advance?

Most of these ingredients — firm tofu, brown rice, mixed vegetables, soy sauce, sesame oil — hold up well for a day or two in the fridge. Store components separately and combine just before eating so nothing goes soggy.