With a handful of shortcut ingredients from your local specialty grocery store, you can prepare an entire week's worth of high-fiber meals in about 15 minutes. Look for precooked wild rice packets to cut down on prep time. Plus, wild rice is a good source of fiber and each pouch of cooked rice heats in 3 minutes. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch.

Carolyn A. Hodges, R.D.
Source: EatingWell.com, December 2019


Ingredient Checklist


Instructions Checklist
  • Prepare wild rice according to package directions (this will take approximately 6 minutes). Transfer the rice from the pouches to a shallow bowl to cool.

  • Heat oil in a medium nonstick skillet over medium heat. Add vegetables and sauté until crisp-tender, 4 to 5 minutes. Add teriyaki sauce; toss well to coat the vegetables. Remove from heat; set aside.

  • Divide the cooled rice among 4 single-serving containers. Top each with one-fourth of the vegetables. Divide tofu among the containers. Seal and refrigerate for up to 4 days. Vent the container and microwave until steaming before serving.


To make ahead: Refrigerate for up to 4 days.

Nutrition Facts

360.1 calories; protein 15.2g 31% DV; carbohydrates 59g 19% DV; exchange other carbs 4; dietary fiber 8.5g 34% DV; sugars 7g; fat 8g 12% DV; saturated fat 1g 5% DV; vitamin a iu 2626.5IU 53% DV; vitamin c 82.2mg 137% DV; folate 1.1mcg; calcium 108mg 11% DV; iron 3.4mg 19% DV; magnesium 8.2mg 3% DV; potassium 30.4mg 1% DV; sodium 817.9mg 33% DV; thiaminmg; added sugar 7g.