Teriyaki Tofu Rice Bowls


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. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch.

Prep Time:
10 mins
Additional Time:
5 mins
Total Time:
15 mins
4 meal-prep containers


  • 2 (10 ounce) packages frozen wild rice

  • 1 tablespoon extra-virgin olive oil

  • 1 (18 ounce) package fresh Asian stir-fry vegetables

  • 3 tablespoons teriyaki sauce

  • 1 (7 ounce) package teriyaki-flavor baked tofu, cubed


  1. 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.

  2. 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.

  3. 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 (per serving)

360 Calories
8g Fat
59g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 meal-prep container each
Calories 360
% Daily Value *
Total Carbohydrate 59g 21%
Dietary Fiber 9g 30%
Total Sugars 7g
Added Sugars 7g 14%
Protein 15g 30%
Total Fat 8g 10%
Saturated Fat 1g 5%
Vitamin A 2627IU 53%
Vitamin C 82mg 91%
Folate 1mcg 0%
Sodium 818mg 36%
Calcium 108mg 8%
Iron 3mg 19%
Magnesium 8mg 2%
Potassium 30mg 1%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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