Here’s a protein-packed, low-calorie lunch recipe that provides around 40 grams of protein at approximately 350 calories:

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a plate of spinach and a bowl of rice

High-Protein Tofu-Quinoa Bowl with Peas and Spinach

  • Ingredients (for one serving):
  • 150 g firm tofu, cubed (about 18 g protein, 120 kcal)
  • 50 g cooked quinoa (about 4 g protein, 70 kcal)
  • 150 g peas (fresh or frozen) (about 12 g protein, 120 kcal)
  • 50 g fresh baby spinach (about 2 g protein, 10 kcal)
  • 1 tsp soy sauce (about 5 kcal)
  • 1 tsp mustard (about 5 kcal)
  • Spices to taste: cumin, turmeric, ginger, pepper
  • Instructions:
  1. Place tofu cubes and peas in a microwave-safe bowl.
  2. Add the cooked quinoa and fresh spinach.
  3. Drizzle with soy sauce and mustard, and add the spices (cumin, turmeric, ginger, and pepper). Stir well to coat everything evenly.
  4. Cover and microwave for 3–4 minutes until heated through and the spinach is wilted.
  5. Stir before eating and add pepper to taste if needed.
  • Nutritional Information:
  • Calories: approximately 330–350 kcal
  • Protein: approximately 40 g

This bowl is easy to prepare, packed with plant-based protein, and low in calories. The combination of tofu, quinoa, and peas provides a complete amino acid profile, keeping you full without many calories.