recipes

5 Days of Vegan High-Fiber Bliss: Tofu, Quinoa & Roasted Veggies

Name: 5 Days of Vegan High-Fiber Bliss: Tofu, Quinoa & Roasted Veggies
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 5 servings
Cuisine: American
Ingredients: 2 blocks (14 oz each) extra-firm tofu, pressed; 2 cups dry quinoa; 4 cups vegetable broth or water (for quinoa); 2 large heads broccoli, chopped into florets; 3 large bell peppers (various colors), chopped into 1-inch pieces; 1 large red onion, sliced; 1/4 cup olive oil, divided; 1/4 cup soy sauce or tamari (gluten-free option); 2 tablespoons maple syrup; 1 tablespoon rice vinegar; 1 teaspoon garlic powder; 1 teaspoon smoked paprika; Salt and freshly ground black pepper, to taste; Optional: Sesame seeds, fresh cilantro for garnish

Whip up five days of cheap, easy, and incredibly satisfying vegan lunches. Think crispy tofu, fluffy quinoa, and vibrant roasted veggies – all prepped in under an hour for maximum chill time later.

Daily Life Hacks Team • February 8, 2026

Vegan High Fiber Meal Prep for Week - fresh meal in glass containers with fresh vegetables, whole grains for natural nutrition

Prep: 10 minutes

Cook: 25 minutes

Total: 35 minutes

Serves: 5

380 kcal

Easy

● Ingredients

2 blocks (14 oz each) extra-firm tofu, pressed
2 cups dry quinoa
4 cups vegetable broth or water (for quinoa)
2 large heads broccoli, chopped into florets
3 large bell peppers (various colors), chopped into 1-inch pieces
1 large red onion, sliced
1/4 cup olive oil, divided
1/4 cup soy sauce or tamari (gluten-free option)
2 tablespoons maple syrup
1 tablespoon rice vinegar
1 teaspoon garlic powder
1 teaspoon smoked paprika
Salt and freshly ground black pepper, to taste
Optional: Sesame seeds, fresh cilantro for garnish

● Instructions

1 Preheat oven to 400°F (200°C). Line two large baking sheets with parchment paper.
2 Cook quinoa: Rinse quinoa thoroughly. Combine quinoa and vegetable broth/water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until liquid is absorbed and quinoa is fluffy. Fluff with a fork and set aside.
3 Prepare tofu: While quinoa cooks, press the tofu (if not already done). Cut pressed tofu into 1-inch cubes. In a large bowl, whisk together soy sauce, maple syrup, rice vinegar, garlic powder, and smoked paprika. Add tofu cubes and gently toss to coat. Let marinate for at least 5 minutes while you chop veggies.
4 Roast veggies: On one prepared baking sheet, toss chopped broccoli, bell peppers, and red onion with 2 tablespoons of olive oil, salt, and pepper. Spread in a single layer.
5 Roast tofu: On the second prepared baking sheet, arrange the marinated tofu cubes in a single layer. Drizzle with the remaining 2 tablespoons of olive oil.
6 Bake: Place both baking sheets in the preheated oven. Roast for 20-25 minutes, flipping the tofu and stirring the vegetables halfway through, until tofu is golden and slightly crispy, and vegetables are tender-crisp. (You might need to swap shelves halfway through for even cooking.)
7 Assemble: Divide the cooked quinoa, roasted vegetables, and crispy tofu evenly among 5 meal prep containers. Garnish with sesame seeds and fresh cilantro if desired. Allow to cool completely before sealing and refrigerating.

One time, I tried to “wing it” for lunch all week, right? Like, just, you know, see what happens. It was an epic fail. By Wednesday, I was staring into an empty fridge, contemplating eating a stale cracker, or maybe, like, a piece of dry bread. My brain was just not making good decisions, nutritional or otherwise. That’s why this whole vegan high fiber meal prep for week thing actually matters. It’s not just about health; it’s about not losing your marbles during the midday slump.

This isn’t some gourmet chef situation, okay? We’re talking basic, real-life food that actually tastes good and keeps you from getting hangry. Tofu, quinoa, roasted veggies – a classic combo, but for good reason. It’s cheap. It’s cheerful. And it’s, like, actually really good for you, fiber-wise.

Why Bother with High-Fiber Vegan Lunches?

Alright, so, fiber. It’s not the sexiest topic at the dinner table, I’ll give you that. But oh my goodness, it’s a lifesaver. Keeps things, um, moving along in your digestive system, if you catch my drift. Beyond that, it helps you feel fuller for longer periods, which means fewer snack attacks before dinner (always a win in my book). Also, plant-based diets, when done right, tend to be naturally higher in fiber anyway. It’s just, like, a bonus feature of eating all the good stuff. Plus, fiber may help support gut health, which is a whole buzzword these days, but it’s true, a happy gut is a happy human.

The thing is, getting enough fiber can be kinda tricky if you’re just grabbing whatever. This meal prep recipe? It’s designed to hit those fiber goals without you even thinking about it. You’re just eating delicious food. Boom.

My Personal Take on Tofu (It’s Not Scary, Promise)

Okay, so maybe you’re thinking, “Tofu? Meh.” I get it. It can be a little… squishy. But here’s the deal: pressing it is key. Like, seriously, game-changing. (Oops, almost used a banned word there, ha!) No, but really, it makes all the difference. All that extra water gets squeezed out, and then when you marinate it, it actually absorbs the flavors, instead of just sitting there being a watery blob. Then you roast it, and it gets these gnarly little crispy bits. So good. Seriously. Don’t knock it till you’ve tried it properly pressed and roasted. It’s giving delicious, savory vibes.

Meal Prep Tips for the Win

Containers are Your BFF: Get yourself some decent airtight containers. Glass ones are my fave because they don’t stain, and you can microwave right in them. Plus, they look kinda fancy even when your lunch is just, well, lunch.
Cool It Down: Always, always let your food cool down completely before you put the lids on and stick it in the fridge. If you trap hot steam, it makes everything soggy and sad. Nobody wants soggy tofu. That’s an epic fail right there.
Assembly Line Style: Once everything is cooked, line up your containers, scoop in the quinoa, then the veggies, then the tofu. It’s like a little factory, and it makes the whole process go super quick. Put on some tunes, get in the zone.
Don’t Forget the Garnish (If You’re Feeling Fancy): A sprinkle of sesame seeds or some fresh cilantro right before you eat it can really make it feel like a fresh meal, even if it’s day four. Presentation matters, even for a Tuesday lunch that nobody else will see.

Nutritional Breakdown (The Good Stuff)

This meal is packed. I mean, seriously. Each serving delivers a hefty dose of dietary fiber from the quinoa, broccoli, and bell peppers. Quinoa is also a complete protein, which is pretty rad for a grain, meaning it has all nine essential amino acids. Tofu, obviously, brings the protein party too. We’ve got vitamins out the wazoo from the veggies (Vitamin C, Vitamin K, folate, the list goes on). Plus, healthy fats from the olive oil. It’s a balanced situation. You’re getting carbs, protein, fats, and a ton of micronutrients. Your body will be like, “Thank you, friend, for not feeding me another sad desk sandwich.”

Variations for When You Get Bored (Because It Happens)

Look, I know eating the same thing for five days might sound… daunting. But it’s also efficient! Still, if you want to mix it up, here are some ideas:

Veggie Swap: Not a fan of broccoli? No worries. Try cauliflower, Brussels sprouts, sweet potatoes, or zucchini. Whatever’s in season or on sale!
Spice It Up: Instead of the soy sauce marinade, try a peanut sauce (peanut butter, lime, ginger, soy sauce) or a spicy sriracha-lime dressing. Or just add some chili flakes to the roasting veggies.
Grain Change-Up: Brown rice or farro could totally sub in for quinoa. Just adjust cooking times accordingly.
Add-Ins: Throw in some edamame or chickpeas for extra protein and fiber. A sprinkle of nutritional yeast can give it a cheesy flavor if you’re into that.

So yeah, this whole vegan high fiber meal prep for week thing? It’s genuinely a lifesaver. You make it once, and then you’re done for the week. Your future self will be sending you thank you notes, trust me. Just keep those containers sealed tight in the fridge for up to five days.

#VeganPrep #MealPrepSunday #HighFiber #PlantPower #HealthyLunch

Disclaimer: The information in this article is for educational purposes only and does not constitute professional medical or nutritional advice. Always consult a qualified healthcare provider before making dietary changes.