Tofu scramble with vegetables and whole-grain bread

Name: Tofu scramble with vegetables and whole-grain bread
Total time: 20 min
Yield: 1 serving
Ingredients: tofu: 1 serving, about 180 g; vegetables: 1 large plate, about 120 g; whole-grain bread: 1 slice, about 45 g; olive oil: 1 tbsp, about 6 g

Breakfast 343 kcal Prep time: 20 min Protein 23 · Fat 17 · Carbs 30

Ingredients

tofu: 1 serving, about 180 g
vegetables: 1 large plate, about 120 g
whole-grain bread: 1 slice, about 45 g
olive oil: 1 tbsp, about 6 g

Instructions

Measure the ingredients to the portion indicated.
Cook gently: boil, bake or braise.
Plate it up and don't add oil/sauces beyond the allowance.

Nutrition

343 kcal Protein 23 g Fat 17 g Carbs 30 g

Contains: Soy, Gluten

Swaps

Tofu can be swapped for chicken/fish 150 g, 2 eggs, or cottage cheese 180 g.
For a plant-based version: chickpeas or beans 160 g.
Vegetables can be swapped for any non-starchy vegetables at the same weight.
If you don't have fresh vegetables, use frozen ones without sauce at the same weight.
Bread/crispbread can be swapped for cooked grain 100-120 g or potato 150 g.

Cook it free in SlimlyMe

Featured in

High-protein

General guidance based on public dietary recommendations, not medical advice. If you are pregnant, breastfeeding, managing a chronic condition or taking medication, discuss changes with a doctor first.