Meal Preparation
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“Meat Lovers” Vegan Roast Tofu & Veg [Meal Prep]
A Wicked easy, wicked simple and quick recipe for beginners to advanced cooks! It’s delicious, methodical and very easy to follow. High protein meal prep with minimum fuss and maximum flavour!


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Video by Ira Chute (@irachute) |
Music by Gabriel Naïm Amor (@amorsonic) |
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“Meat Lovers” Roast Tofu & Veg [Meal Prep]

Serves – 4
Preparation time – less than 30 minutes


1 block of tofu (extra firm), sliced in half
4 cups prepared brown rice
1 cup BBQ Sauce
3 tri-colored bell peppers, cleaned, seeds removed, large diced
½ large onion, cleaned, large diced
300g chestnut mushrooms, sliced in half
200g spinach (1 package)
Handful of fresh coriander, or parsley

3 tbsp ‘pork’ seasoning blend (sage & onion)
Black pepper
Salt, kosher or sea salt flakes
½ tsp granulated garlic
Sunflower oil


Preheat oven 200c (fan) / 375f convection or 400f bake

Place half cut tofu into a large bowl and massage tofu with 1 tsp of oil to coat each piece.
Add ‘pork’ type seasoning, salt-n-pepper, granulated garlic and gently toss to cover tofu with seasoning all over.

Heat cast-iron pan on medium heat until wicked hot. Add about 2 – 3 tbsp of oil.
Add tofu and sear on each side 2-3 minutes until golden crispy brown all over.
Remove from skillet and place on parchment paper lined baking sheet pan.

In the same hot pan, add mushroom halves face down, drizzle oil and swirl to coat.
Sear for 2 minutes to brown, before stirring. Press with 2nd pan (optional). Remove from skillet. Arrange on baking sheet with tofu.

Place cubed bell peppers and onion into large bowl, add little oil, pinch of granulated garlic, salt and pepper and lightly toss to cover evenly.
Add to hot skillet. Sear peppers and onions for 2 minutes, stirring occasionally. Pressing the peppers and onion is optional to add more even browning. Remove from pan and arrange on baking sheet with tofu.
Place baking sheet with everything in the oven and roast for 10-15 minutes.
Remove from oven when done, allow to cool for few minutes before slicing tofu.

In the hot skillet, add baby spinach and stir until wilted, roughly 1 minute. Remove from heat.
In a separate pot or container, warm the BBQ sauce, or your favorite sauce.

Plate 1-2 meals for now and pre-pack meal prep for later.
Remember to reuse plastic takeaway boxes, or glass containers when available.
Every little helps to reduce and reuse plastics is important!

Clips used:
Forrest Gump, (1994), dir. Robert Zemeckis, United States: Paramount Pictures
Best in Show, (2000), dir. Christopher Guest, United States: Castle Rock Entertainment

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