Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.

Carolyn A. Hodges, R.D.
Source:, September 2019


Ingredient Checklist


Instructions Checklist
  • Divide salad mix among 4 single-serving containers with lids. Top each with 1/2 cup edamame and one-fourth of the tofu.

  • Transfer 2 tablespoons vinaigrette into each of 4 small lidded containers and refrigerate for up to 4 days.

  • Seal the salad containers and refrigerate for up to 4 days. Dress with vinaigrette up to 1 day before serving.


To make ahead: Refrigerate for up to 4 days.

Nutrition Facts

332 calories; protein 27.2g 54% DV; carbohydrates 26.3g 9% DV; exchange other carbs 2; dietary fiber 7.6g 30% DV; sugars 12.8g; fat 15g 23% DV; saturated fat 1.5g 8% DV; vitamin a iu 2084.5IU 42% DV; vitamin c 68.3mg 114% DV; folate 257.7mcg 64% DV; calcium 0.1mg; iron 4.4mg 24% DV; magnesium 51.9mg 19% DV; potassium 40.9mg 1% DV; sodium 235.9mg 9% DV; thiamin 0.1mg 13% DV; added sugar 4g.