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. Source: EatingWell.com, December 2019

Carolyn A. Hodges, R.D.


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 calories; 8 g total fat; 1 g saturated fat; 818 mg sodium. 30 mg potassium; 59 g carbohydrates; 8.5 g fiber; 7 g sugar; 15.2 g protein; 2627 IU vitamin a iu; 82 mg vitamin c; 1 mcg folate; 108 mg calcium; 3 mg iron; 8 mg magnesium; 7 g added sugar;