Tofu Fried Rice & Beet Chia Pudding Meal Prep

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 30 October 2019

Yummy fresh vegetarian main meal complimented by a sweet veggie-inspired treat

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Tofu Fried Rice & Beet Chia Pudding Meal Prep

Tofu Fried Rice

Serves 6

Per Serve
Calories: 411
Kilojoules: 1720


Protein: 25.7
Carbohydrates: 46
Fats: 12


450g firm tofu
3 Tbsp soy sauce (2 Tbsp for marinate)
15g minced garlic
¼ tsp ground chilli powder
¼ tsp ground ginger
½ scoop True Plant Protein in French Vanilla
1 ½ cups of uncooked rice
Spray of olive oil
15 g minced garlic (for cooking)
4 eggs
2 carrots (100g)
100g frozen corn kernels
100g capsicum
30g spring onion
1 Tbsp turmeric powder
50g sultanas
3 limes


Fried Rice

  1. Cook the rice following packet instruction and set aside to cool (freshly cooked rice does not fry well)

  2. Scramble the eggs in a frypan over medium heat and once they are fully cooked set them aside

  3. Dice the carrots, capsicum and fry them with the corn over medium heat with a spray of olive oil and minced garlic

  4. Mix together 1 scoop of turmeric powder, juice of 1 lime and 1 tbsp of soy sauce. Once the vegetables have browned stir through the mixture

  5. Add in the cold rice, diced spring onion, and cooked eggs back in and stir all together

Marinated Tofu

  1. Dice the tofu into bite-size pieces and remove the water using a paper towel and apply pressure to remove excess water

  2. Mix together the soy sauce, 15g garlic, and spices

  3. Place tofu on a plate and pour over the mixture, then store in the fridge to marinate for 1 hour

  4. Remove marinated tofu from fridge and coat in ½ scoop of True Protein Vegan 85 French Vanilla

  5. Fry tofu in a frying pan with a spray of olive oil over medium heat, flipping the tofu every minute until all sides are golden


Beet Chia Pudding

Serves 4

Per Serve

Calories: 334
Kilojoules: 1397.5


Protein: 24.3
Carbohydrates: 23
Fats: 24.3


600g natural yogurt
6 Tbsp chia seeds
2 Tbsp pure maple syrup
250mL unsweetened almond milk
2 scoops True Protein WPI 90 Strawberries & Cream
2 scoops beet powder
Seasonal fruit for garnish


  1. Mix together all the ingredients in a large bowl

  2. Divide pudding into serving size and store in the fried to set overnight

  3. To serve, add strawberries or your choice of fruit as a topping

IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified health careprofessional.