what I eat in a week to stick to my goals + grocery haul
what I eat in a week to stick to my goals + grocery haul is a medium American (Vegan) recipe that serves 2. 250 calories per serving. Recipe by Shakayla Felice on YouTube.
Prep: 17 min | Cook: 17 min | Total: 44 min
Cost: $6.23 total, $3.12 per serving
Ingredients
- 14 oz High‑Fiber Tofu (pressed and cubed)
- 2 tablespoons Coconut Aminos (for marinating)
- 2 tablespoons Corn Starch (helps create a crispy coating)
- 1 tablespoon Nutritional Yeast (adds cheesy umami)
- 1 tablespoon Lemon Juice (freshly squeezed)
- 1 teaspoon Lemon Zest (fine zest from the same lemon)
- 1 teaspoon Lemon Pepper Seasoning (store‑bought or homemade)
- 1 tablespoon Vegan Butter (unsalted, melt before adding tofu)
- 1 teaspoon Maple Syrup (pure, for a hint of sweetness)
- 2 cups Broccoli Florets (cut into bite‑size pieces)
- ½ teaspoon Salt (to season broccoli water)
- ¼ teaspoon Black Pepper (freshly ground)
Instructions
Press and Cube Tofu
Remove the tofu from its package, press between paper towels for 5 minutes to remove excess water, then cut into 1‑inch cubes.
Time: PT5M
Marinate Tofu
Place the tofu cubes in a bowl, pour 2 Tbsp coconut aminos over them, toss to coat, and let sit for 5 minutes.
Time: PT5M
Coat Tofu
In a separate bowl combine 2 Tbsp corn starch and 1 Tbsp nutritional yeast. Add the marinated tofu and toss until each piece is lightly coated.
Time: PT2M
Steam Broccoli
Fill a pot with 1‑inch of water, bring to a boil, add a pinch of salt, place the steamer basket with 2 cups broccoli florets over the pot, cover, and steam for 5 minutes until bright green and tender‑crisp.
Time: PT5M
Heat Skillet
Add 1 Tbsp vegan butter to a nonstick skillet over medium heat and let melt.
Time: PT2M
Temperature: 350°F
Crisp the Tofu
Add the coated tofu cubes to the hot skillet in a single layer. Cook, turning occasionally, for about 8 minutes until all sides are golden and crisp.
Time: PT8M
Temperature: 350°F
Add Lemon‑Pepper Sauce
Reduce heat to low, drizzle 1 Tbsp lemon juice, 1 tsp lemon zest, 1 tsp lemon pepper seasoning, and 1 tsp maple syrup over the tofu. Toss gently for 2 minutes until the sauce coats each piece.
Time: PT2M
Temperature: 350°F
Plate and Serve
Divide the steamed broccoli onto two plates, top with the lemon‑pepper tofu, and finish with a pinch of freshly ground black pepper.
Time: PT2M
Nutrition Facts
- Calories
- 250
- Protein
- 20 g
- Carbohydrates
- 15 g
- Fat
- 12 g
- Fiber
- 5 g
Dietary info: Vegan, Gluten‑Free (if using GF corn starch), High‑Protein, High‑Fiber
Allergens: Soy, Corn
Ingredient Substitutions
- Instead of High‑Fiber Tofu: Extra‑firm tofu
- Instead of Coconut Aminos: Soy sauce (use low‑sodium)
- Instead of Corn Starch: Arrowroot powder
- Instead of Nutritional Yeast: Vegan parmesan
- Instead of Lemon Juice: Lime juice
- Instead of Lemon Pepper Seasoning: Lemon zest + cracked black pepper
- Instead of Vegan Butter: Olive oil
- Instead of Maple Syrup: Agave nectar
- Instead of Broccoli Florets: Green beans
Equipment Needed
- Cutting Board
- Chef's Knife
- Mixing Bowl
- Nonstick Skillet
- Steamer Basket
- Spatula
- Measuring Spoons
Critical Steps — Do Not Skip
- Pressing and cubing the tofu to remove excess moisture.
- Coating tofu with corn starch and nutritional yeast for crispness.
- Cooking tofu over medium heat to achieve a golden crust without burning.
Chef Tips from the Video
- Use high‑fiber tofu for extra texture and nutrition.
- A quick splash of rice vinegar in the steaming water adds a subtle tang to the broccoli.
- Finish the dish with a sprinkle of extra nutritional yeast for a cheesy note.
Troubleshooting
Tofu turns out soggy instead of crisp.
Press the tofu longer to remove more water, and make sure the skillet is hot before adding the tofu. Avoid crowding the pan.
Broccoli becomes mushy.
Steam for no more than 5 minutes and test for a bright‑green color and firm bite. Remove immediately once done.
Sauce is too watery.
Reduce the heat and let the sauce simmer for an extra minute; the corn starch coating will help thicken it.
Storage
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Do NOT freeze; texture becomes grainy.
Room temperature: Best served immediately; can sit out for up to 2 hours.
Make-Ahead Tips
- Marinate the tofu up to 24 hours in the refrigerator for deeper flavor.
- Steam broccoli ahead of time and re‑heat quickly in the microwave before serving.
Frequently Asked Questions
What is the cultural significance and history of Lemon Pepper Tofu in American vegan cuisine?
Lemon pepper tofu reflects the growing American plant‑based movement that adapts classic flavor combos—like lemon pepper, a staple in poultry dishes—into vegan-friendly proteins. It showcases how tofu, originally from East Asia, has been embraced in the U.S. as a versatile, high‑protein ingredient for modern, health‑focused meals.
What are the traditional regional variations of lemon‑pepper tofu in American cuisine?
While there is no historic regional version, chefs on the West Coast often pair lemon‑pepper tofu with fresh greens and avocado, whereas Midwest adaptations may include a creamy cashew‑based sauce. The core flavor—bright lemon with peppery heat—remains consistent across variations.
How is lemon‑pepper tofu traditionally served in vegan American households?
It is commonly served hot over steamed or roasted vegetables, such as broccoli, asparagus, or a grain like quinoa. Some families drizzle a little extra lemon juice and garnish with fresh herbs like parsley or cilantro for added freshness.
What occasions or celebrations is lemon‑pepper tofu traditionally associated with in vegan American culture?
Lemon‑pepper tofu is popular for quick weeknight meals, potlucks, and even as a protein‑rich option at vegan brunches. Its bright flavor makes it a favorite for spring and summer gatherings when fresh vegetables are abundant.
What makes lemon‑pepper tofu special or unique in vegan American cuisine?
The dish combines the familiar, comforting taste of lemon‑pepper seasoning—often used on chicken—with the clean, plant‑based protein of tofu. The addition of maple syrup balances acidity, creating a sweet‑savory profile that stands out among typical tofu preparations.
What are the most common mistakes to avoid when making lemon‑pepper tofu?
Common errors include not pressing the tofu enough, which leads to soggy pieces, and overcrowding the skillet, which prevents browning. Also, adding the lemon‑pepper sauce too early can cause the tofu to become mushy; add it at the end as shown.
Why does this lemon‑pepper tofu recipe use corn starch and nutritional yeast instead of regular flour?
Corn starch creates a light, crisp coating without adding gluten, keeping the dish gluten‑free. Nutritional yeast adds a subtle cheesy umami that complements the lemon‑pepper flavor, enhancing depth without dairy.
Can I make lemon‑pepper tofu ahead of time and how should I store it?
Yes, you can marinate the tofu up to 24 hours in the refrigerator. Cooked tofu should be stored in an airtight container and reheated gently in a skillet; it stays best within 3 days. Do not freeze, as the texture becomes grainy.
What texture and appearance should I look for when making lemon‑pepper tofu?
The tofu cubes should be golden‑brown on all sides with a slightly crunchy exterior, while the interior remains soft and creamy. The sauce should lightly glaze the pieces, giving a glossy finish without pooling.
How do I know when the lemon‑pepper tofu is done cooking?
When the tofu pieces are uniformly golden and you can hear a faint sizzle when you stir, they are done. The lemon‑pepper sauce will have thickened and clings to each cube, indicating the cooking is complete.
What does the YouTube channel Shakayla Felice specialize in?
The YouTube channel Shakayla Felice specializes in plant‑based, high‑protein meal‑prep content that emphasizes balanced nutrition, fiber‑rich foods, and practical, everyday cooking for a healthy lifestyle.
How does the YouTube channel Shakayla Felice's approach to vegan cooking differ from other vegan cooking channels?
Shakayla Felice focuses on high‑protein, high‑fiber meals with clear nutritional breakdowns and realistic meal‑prep strategies, whereas many other vegan channels prioritize indulgent recipes or purely ingredient‑showcase videos. Her style blends fitness‑oriented nutrition with approachable home cooking.
Last updated: September 3, 2026
