what I eat in a week to stick to my goals + grocery haul

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

1. 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

2. 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

3. 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

4. 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

5. Heat Skillet

   Add 1 Tbsp vegan butter to a nonstick skillet over medium heat and let melt.

   Time: PT2M

   Temperature: 350°F

6. 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

7. 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

8. 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