High-Protein Medi Bowl

Sarah Cobacho | posted:

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Fresh, Mediterranean style bowl with herby lemon tofu

This High-Protein Medi Bowl is such an easy and tasty meal prep! We start by making the tofu, which is similar to the herby Lemon Tofu we’ve made previously, but a little quicker, and serve it with a tabbouleh-inspired quinoa salad. It’s super nourishing and packs 35g of protein and 12mg of iron. This one is a little on the lower side calorie-wise (the full nutrition info is always available on our website), so if you want to bulk it more, I would recommend adding more quinoa and topping it up with some avocado, hemp seeds or other nuts and seeds.

This one keeps for 3 days, if you want to keep it for longer, do not mix the salad and instead layer in the following order: olive oil, lemon, lentils, quinoa, cucumber, tomatoes, spring onions, parsley, mint, and cooked tofu.

Option to add a couple of spoons of yogurt (I use soy) if you want to make it extra creamy; it goes so well with the flavors!

High-Protein Medi Bowl

5 from 3 votes
Fresh, Mediterranean style bowl with herby lemon tofu
Prep Time30 minutes
Cook Time20 minutes
Total Time1 hour
A nourishing meal prep featuring herby lemon tofu and a tabbouleh-inspired quinoa salad. Packed with 35g of protein and 12mg of iron.
By Sarah Cobacho (plantbaes.com)


Servings 3


Quinoa Salad

  • 1.5 cups cooked and cooled quinoa
  • 1.5 cups cooked lentils
  • 150 g chopped cherry tomatoes
  • 1 diced cucumber
  • ½ cup finely chopped flat parsley
  • ½ cup finely chopped mint
  • 1 stalk finely chopped spring onions
  • 3 tbsp lemon juice
  • 2 tsp olive oil
  • salt to taste

Herby Lemon Tofu

  • 450 g extra firm tofu, chopped in cubes
  • 6 tbsp lemon juice and zest
  • 2 tsp dry thyme
  • 2 tsp baby capers and brine
  • 2 small minced garlic cloves
  • 2 tsp olive oil
  • dash of salt and pepper


  • Preheat the oven to 400F/200C. Prepare the tofu by chopping it into cubes.
  • Combine the Herby Lemon tofu marinade ingredients in a bowl. Add the cubed tofu and let it marinate for at least 30 minutes to absorb the flavors.
  • Bake the marinated tofu in the preheated oven for 20 minutes until golden and crispy.
  • While the tofu is baking, prepare the quinoa salad. Combine the cooked quinoa, lentils, chopped cherry tomatoes, diced cucumber, finely chopped parsley and mint, and chopped spring onions in a large bowl.
  • Dress the salad with lemon juice, olive oil, and salt to taste. Mix well to combine.
  • Once the tofu is done, top the salad with the baked tofu. Add a couple of spoons of yogurt (optional) for extra creaminess. Enjoy your High-Protein Medi Bowl!
Per Serving
Calories 488kcalCarbohydrates 52gProtein 35gFat 19gSodium 77mgFiber 12gVitamin A 92IUVitamin C 40mgCalcium 672mgIron 12mg
COURSE Meal Prep
CUISINE Mediterranean-Inspired
KEYWORDS Easy Meal Prep, High Protein, Quinoa Salad, Tofu
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