12 Tofu Meal Prep Recipes for Easy Vegan Lunches and Dinners

Ever open the fridge at lunchtime, stare at a lonely block of tofu, and wonder how you’re supposed to turn it into something exciting?

Tofu is wonderfully flexible, but “flexible” doesn’t help much when you’re hungry and your next meeting starts in 15 minutes. You need actual meals: flavorful bowls, satisfying wraps, cozy curries, and lunches that still taste good after a night in the fridge.

These 12 tofu meal prep recipes give you plenty of options without sending you on a scavenger hunt for specialty ingredients. Every recipe includes exact measurements, clear instructions, and four servings, so you can cook once and have several meals ready.

Some are best reheated. Others are designed for cold lunches. And yes, there’s a breakfast burrito in here, because having breakfast already handled is a very nice way to start the day.

Before You Start: How to Prep Tofu for the Week

Choose the Right Tofu

Use firm or extra-firm tofu for these recipes. Extra-firm works especially well for baked cubes and stir-fries; firm is useful for scrambles and softer fillings. Silken tofu won’t hold its shape in the same way.

The recipes use 14-ounce (397 g) blocks. If your store sells 16-ounce blocks, you can use those without changing the other ingredients. You’ll simply get a little more tofu in each portion.

Press It When Texture Matters

For baked cubes, drain the tofu, wrap it in a clean towel, and place it on a plate. Set a small cutting board on top, add a moderately heavy pan, and press for 15–20 minutes. Keep the setup stable rather than building a kitchen Jenga tower.

Pat the tofu dry afterward. Removing surface moisture helps the coating stick and encourages browning. Super-firm vacuum-packed tofu usually needs only draining and drying; check the package.

For curry or tofu scramble, draining and patting dry is usually enough. You don’t need to turn every tofu dinner into a pressing project.

Know What Will—and Won’t—Stay Crispy

Baked tofu softens in the fridge, especially when stored in sauce. For the best texture, keep crispy tofu, sauce, and wet vegetables in separate compartments. Reheat the tofu in an oven, air fryer, or skillet before adding sauce.

Microwaving is convenient, but it produces a softer texture. That’s perfectly fine for curry, pasta, scrambles, and saucy bowls.

Recipe notes: All recipes below make four servings. Listed times are estimates and exclude optional pressing. Grains listed as cooked should be prepared before assembly; follow the package instructions and allow extra time if starting from dry rice or quinoa. Use reduced-sodium soy sauce throughout.

1. Crispy Sesame Tofu and Broccoli Rice Bowls

Golden tofu, roasted broccoli, and a quick sesame sauce make this an easy starting point for vegan lunch meal prep. It’s simple enough for a busy week, but the sticky sauce makes it feel like a proper takeout-style dinner.

Servings: 4
Time: About 40 minutes

Ingredients

• 2 blocks extra-firm tofu, 14 ounces each, pressed and cut into ¾-inch cubes
• 4 cups broccoli florets
• 3 cups cooked brown rice
• 2 tablespoons olive oil, divided
• 2 tablespoons cornstarch
• ¼ teaspoon salt
• ¼ cup reduced-sodium soy sauce
• 2 tablespoons maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon toasted sesame oil
• 2 garlic cloves, minced
• 1 teaspoon grated fresh ginger
• 1 teaspoon cornstarch mixed with 2 tablespoons cold water
• 1 tablespoon sesame seeds

Instructions

1. Heat the oven to 425°F (220°C). Line two baking sheets with parchment.
2. Toss the tofu with 1 tablespoon olive oil, 2 tablespoons cornstarch, and salt. Spread it out on one sheet.
3. Toss the broccoli with the remaining olive oil and spread it on the second sheet.
4. Bake the tofu for 25–30 minutes, turning halfway, until golden. Roast the broccoli for 18–22 minutes, until tender with browned edges.
5. In a small saucepan, combine soy sauce, maple syrup, vinegar, sesame oil, garlic, and ginger. Bring to a gentle simmer. Stir in the cornstarch-water mixture and simmer for 1–2 minutes, until lightly thickened.
6. Divide rice, broccoli, and tofu among four containers. Portion the sauce separately and sprinkle sesame seeds over the tofu.

Meal prep tip: Reheat the tofu separately for firmer edges, then drizzle with warm sauce. Store using the food-safety guidelines below.

2. Peanut Tofu Noodle Bowls

This is the lunch to choose when you want something creamy, crunchy, and a little tangy. Keeping the dressing separate stops the noodles from soaking up all the sauce before you get to eat them.

Servings: 4
Time: About 30 minutes

Ingredients

• 2 blocks extra-firm tofu, 14 ounces each, drained and cubed
• 8 ounces dry whole-wheat spaghetti
• 2 cups shredded red cabbage
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 1 tablespoon neutral oil
• ¼ cup smooth peanut butter
• 3 tablespoons reduced-sodium soy sauce
• 2 tablespoons lime juice
• 1 tablespoon maple syrup
• 1 teaspoon grated fresh ginger
• 4 tablespoons warm water, plus up to 2 tablespoons more to thin

Instructions

1. Cook the spaghetti according to the package directions. Drain, rinse briefly under cool water, and drain thoroughly.
2. Heat the oil in a large nonstick skillet over medium-high heat. Cook the tofu for 10–12 minutes, turning occasionally, until golden. Work in two batches if necessary.
3. Whisk peanut butter, soy sauce, lime juice, maple syrup, ginger, and 4 tablespoons warm water until smooth. Add more water, 1 tablespoon at a time, if needed.
4. Divide noodles, tofu, cabbage, carrots, and bell pepper among four containers.
5. Pack the sauce separately and toss it through just before eating.

Meal prep tip: Enjoy cold, or remove the raw vegetables and warm only the tofu and noodles. For a peanut-free version, substitute sunflower seed butter and check ingredient labels.

3. Southwest Tofu Burrito Bowls

Crumbled tofu gives these bowls a taco-style filling without much fuss. Black beans, corn, and salsa add variety, and you can change the toppings without making another entire recipe.

Servings: 4
Time: About 25 minutes with cooked rice

Ingredients

• 2 blocks extra-firm tofu, 14 ounces each, drained and crumbled
• 1 tablespoon olive oil
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• ½ teaspoon salt
• 2 tablespoons tomato paste
• ¼ cup water
• 1 can black beans, 15 ounces, drained and rinsed
• 1 cup frozen corn
• 3 cups cooked brown rice
• 1 cup salsa
• ¼ cup chopped cilantro
• 1 lime, cut into four wedges

Instructions

1. Heat olive oil in a large skillet over medium-high heat. Add tofu and cook for 8–10 minutes, stirring occasionally, until some moisture evaporates and the crumbles begin to brown.
2. Add chili powder, cumin, paprika, garlic powder, salt, and tomato paste. Stir for 1 minute.
3. Add water, beans, and corn. Cook for 4–5 minutes, stirring, until heated through and no excess liquid remains.
4. Divide rice and tofu mixture among four containers.
5. Pack salsa separately. Add cilantro and lime wedges for serving.

Meal prep tip: Add avocado only when you’re ready to eat. Chopped cabbage also works well if you want a crunchy topping.

4. Lemon-Herb Tofu Quinoa Bowls

Lemon, oregano, cucumber, and tomatoes give these bowls a bright flavor that works well for cold lunches. A quick tahini dressing brings everything together without needing a blender.

Servings: 4
Time: About 40 minutes

Ingredients

• 2 blocks extra-firm tofu, 14 ounces each, pressed and cubed
• 3 cups cooked quinoa
• 1 cucumber, diced
• 2 cups cherry tomatoes, halved
• ½ cup pitted Kalamata olives, sliced
• ¼ cup chopped parsley
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• ½ teaspoon salt

For the dressing:

• ¼ cup tahini
• 3 tablespoons lemon juice
• 4 tablespoons water
• 1 small garlic clove, finely grated
• ¼ teaspoon salt

Instructions

1. Heat the oven to 425°F (220°C). Line a baking sheet with parchment.
2. Toss tofu with olive oil, 2 tablespoons lemon juice, oregano, garlic powder, and ½ teaspoon salt.
3. Bake for 25–30 minutes, turning halfway, until golden at the edges.
4. Whisk all dressing ingredients until smooth.
5. Divide quinoa and tofu among four containers. Pack cucumber, tomatoes, olives, parsley, and dressing separately from components you plan to reheat.

Meal prep tip: Drain excess cucumber juice before packing. Eat the bowls cold or warm the quinoa and tofu before adding the fresh vegetables.

5. Coconut Tofu and Chickpea Curry

Saucy meals are particularly forgiving when reheated, and this coconut curry is a good example. The tofu stays tender while the chickpeas give the dish extra texture.

Servings: 4
Time: About 30 minutes with cooked rice

Ingredients

• 1 block firm tofu, 14 ounces, drained and cubed
• 1 can chickpeas, 15 ounces, drained and rinsed
• 1 tablespoon neutral oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 tablespoons vegan Thai red curry paste
• 1 can coconut milk, 13.5 ounces
• ½ cup vegetable broth
• 1 red bell pepper, diced
• 3 cups baby spinach
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon lime juice
• 3 cups cooked rice

Instructions

1. Heat the oil in a large saucepan over medium heat. Cook the onion for 5 minutes, until softened.
2. Add garlic, ginger, and curry paste. Stir for 1 minute.
3. Add coconut milk, broth, bell pepper, tofu, chickpeas, and soy sauce. Bring to a gentle simmer.
4. Simmer uncovered for 12–15 minutes, stirring gently, until the pepper is tender and the sauce has thickened slightly.
5. Stir in spinach and cook for 1–2 minutes, until wilted. Add lime juice.
6. Divide curry and rice among four containers, using separate compartments if available.

Meal prep tip: Check curry paste for fish or shrimp ingredients to keep the recipe vegan. Freeze portions with rice for convenient later-week meals.

6. BBQ Tofu and Sweet Potato Bowls

Smoky barbecue sauce and roasted sweet potatoes make a satisfying combination. Cabbage slaw adds freshness, so the whole bowl doesn’t feel heavy.

Servings: 4
Time: About 40 minutes

Ingredients

• 2 blocks extra-firm tofu, 14 ounces each, pressed and cubed
• 2 medium sweet potatoes, about 1 pound total, cut into ½-inch cubes
• 1 can black beans, 15 ounces, drained and rinsed
• 2 tablespoons olive oil, divided
• 1 teaspoon smoked paprika
• ½ teaspoon salt
• ½ cup vegan barbecue sauce
• 3 cups shredded cabbage
• 2 tablespoons apple cider vinegar
• 1 teaspoon maple syrup
• ¼ teaspoon salt, for slaw

Instructions

1. Heat the oven to 425°F (220°C). Line two baking sheets with parchment.
2. Toss sweet potatoes with 1 tablespoon olive oil, paprika, and ½ teaspoon salt. Spread on one sheet.
3. Toss tofu with the remaining olive oil and spread on the second sheet.
4. Roast both for 25–30 minutes, turning halfway, until the potatoes are tender and the tofu is golden.
5. Toss tofu with barbecue sauce and return it to the oven for 5 minutes.
6. Mix cabbage, vinegar, maple syrup, and slaw salt.
7. Divide potatoes, tofu, and beans among four containers. Pack slaw separately.

Meal prep tip: Warm the beans with the tofu and potatoes when serving. Keep the slaw cold for contrast and crunch.

7. Ginger-Garlic Tofu Stir-Fry

Frozen vegetables make this a practical weeknight option. There’s no pile of vegetables to chop, and the sauce uses familiar pantry ingredients.

Servings: 4
Time: About 30 minutes with cooked rice

Ingredients

• 2 blocks extra-firm tofu, 14 ounces each, pressed and cubed
• 5 cups frozen stir-fry vegetables
• 3 cups cooked rice
• 2 tablespoons neutral oil, divided
• ¼ cup reduced-sodium soy sauce
• ½ cup vegetable broth
• 1 tablespoon maple syrup
• 1 tablespoon rice vinegar
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1 tablespoon cornstarch

Instructions

1. Whisk soy sauce, broth, maple syrup, vinegar, garlic, ginger, and cornstarch in a small bowl.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook tofu for 10–12 minutes, turning until golden. Transfer to a plate; cook in batches if crowded.
3. Add the remaining oil and frozen vegetables. Cook for 7–10 minutes, stirring, until hot and tender-crisp and most released water has evaporated.
4. Return tofu to the pan. Stir the sauce again, pour it in, and cook for 2–3 minutes, until bubbling and thickened.
5. Divide among four containers with rice.

Meal prep tip: Frozen vegetables release moisture, so cook off excess water before adding the sauce. Otherwise, you’ll end up with a rather enthusiastic soup.

8. Tofu Scramble Breakfast Burritos

Tofu meal prep doesn’t have to start at lunch. These burritos combine seasoned tofu, potatoes, and beans in a portable breakfast you can freeze individually.

Servings: 4 burritos
Time: About 35 minutes

Ingredients

• 1 block firm tofu, 14 ounces, drained and crumbled
• 4 large 10-inch flour tortillas
• 2 cups peeled potato, cut into ½-inch cubes
• 1 tablespoon olive oil
• 1 red bell pepper, diced
• 1 can black beans, 15 ounces, drained and rinsed
• ½ teaspoon ground turmeric
• 1 teaspoon ground cumin
• ½ teaspoon garlic powder
• ½ teaspoon salt
• 2 tablespoons nutritional yeast
• 2 cups baby spinach
• ½ cup thick salsa

Instructions

1. Place potatoes in a saucepan and cover with water. Bring to a boil, then simmer for 8–10 minutes, until tender. Drain thoroughly.
2. Heat olive oil in a large skillet over medium heat. Add bell pepper and cook for 4–5 minutes.
3. Add tofu, turmeric, cumin, garlic powder, salt, and nutritional yeast. Cook for 5–7 minutes, stirring.
4. Add potatoes, beans, and spinach. Cook for another 3–4 minutes, until hot and the spinach wilts.
5. Warm tortillas briefly so they’re flexible. Divide the filling among them, add 2 tablespoons salsa to each, fold the sides inward, and roll tightly.
6. For meal prep, cool promptly and refrigerate or freeze individually wrapped burritos according to the guidance below.

Meal prep tip: Use thick salsa and drain the filling well. Extra moisture is the enemy of a burrito that holds together. Remove foil before microwaving, and reheat thawed burritos until the center reaches 165°F.

9. Buffalo Tofu Wraps with Creamy Slaw

These wraps bring spicy, tangy flavor without requiring a fryer. Pack the parts separately and assemble at lunch for the best tortilla texture.

Servings: 4 wraps
Time: About 40 minutes

Ingredients

• 2 blocks extra-firm tofu, 14 ounces each, pressed and cut into short strips
• 1 tablespoon olive oil
• 2 tablespoons cornstarch
• ½ teaspoon garlic powder
• ¼ teaspoon salt
• ⅓ cup vegan Buffalo sauce
• 4 large flour tortillas

For the slaw:

• 3 cups shredded cabbage
• 1 cup shredded carrots
• ⅓ cup unsweetened plain vegan yogurt
• 1 tablespoon lemon juice
• ½ teaspoon dried dill
• ¼ teaspoon salt

Instructions

1. Heat the oven to 425°F (220°C). Line a baking sheet with parchment.
2. Toss tofu with olive oil, cornstarch, garlic powder, and salt. Arrange in a single layer.
3. Bake for 25–30 minutes, turning halfway, until golden. Toss with Buffalo sauce.
4. Whisk yogurt, lemon juice, dill, and slaw salt. Mix with cabbage and carrots.
5. Divide tofu and slaw into four portions. Pack tortillas separately.
6. Assemble each wrap just before eating, folding the sides inward before rolling.

Meal prep tip: Choose unsweetened yogurt; vanilla is not the surprise you want in your Buffalo wrap. The coated tofu will soften during storage, but you can warm it in a skillet before assembling.

10. Tofu Bolognese Pasta

Finely crumbled tofu blends into a tomato sauce that reheats well. Mushrooms add savory flavor, while a little pasta water helps the sauce coat the noodles.

Servings: 4
Time: About 35 minutes

Ingredients

• 2 blocks extra-firm tofu, 14 ounces each, drained and finely crumbled
• 8 ounces dry whole-wheat pasta
• 1 tablespoon olive oil
• 1 medium onion, finely diced
• 8 ounces mushrooms, finely chopped
• 3 garlic cloves, minced
• 2 tablespoons tomato paste
• 1 can crushed tomatoes, 28 ounces
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ cup nutritional yeast
• ½ cup reserved pasta cooking water

Instructions

1. Cook pasta according to the package directions. Reserve ½ cup cooking water, then drain.
2. Heat olive oil in a large deep skillet over medium-high heat. Add onion and mushrooms. Cook for 7–9 minutes, until softened and most mushroom liquid evaporates.
3. Add tofu and cook for 6–8 minutes, stirring occasionally, until the mixture looks drier.
4. Add garlic and tomato paste. Cook for 1 minute.
5. Stir in crushed tomatoes, oregano, basil, salt, and pepper. Simmer for 10 minutes.
6. Stir in nutritional yeast and pasta. Add the reserved water gradually until the sauce coats the pasta. Divide into four portions.

Meal prep tip: Cook pasta just to al dente so it doesn’t become overly soft after reheating. Add a splash of water when warming a portion.

11. Teriyaki Tofu and Edamame Bowls

Edamame adds another plant-based protein source and a pleasant bite. This recipe uses a homemade teriyaki-style sauce, so you don’t need a special bottle for one meal.

Servings: 4
Time: About 35 minutes with cooked rice

Ingredients

• 2 blocks extra-firm tofu, 14 ounces each, pressed and cubed
• 2 cups frozen shelled edamame
• 3 cups cooked brown rice
• 2 cups shredded carrots
• 1 tablespoon neutral oil
• ¼ cup reduced-sodium soy sauce
• ⅓ cup water
• 2 tablespoons maple syrup
• 1 tablespoon rice vinegar
• 2 garlic cloves, minced
• 1 teaspoon grated fresh ginger
• 2 teaspoons cornstarch mixed with 2 tablespoons cold water
• 2 scallions, thinly sliced

Instructions

1. Cook edamame according to the package directions and drain.
2. Heat oil in a large nonstick skillet over medium-high heat. Cook tofu for 10–12 minutes, turning occasionally, until golden; use batches if needed.
3. In a small saucepan, combine soy sauce, ⅓ cup water, maple syrup, vinegar, garlic, and ginger. Bring to a gentle simmer.
4. Add the cornstarch-water mixture. Simmer for 1–2 minutes, stirring, until thickened.
5. Toss tofu with the sauce. Divide among four containers with rice and edamame.
6. Pack carrots and scallions separately if you’d like to keep them crisp during reheating.

Meal prep tip: This saucy bowl is a good option for a microwave lunch. Add the fresh carrots after heating.

12. Curried Tofu Salad Sandwiches

No oven. No skillet. Just a creamy, crunchy filling that gives tofu meal prep a completely different feel. This is especially useful when you want a lunch you can eat cold.

Servings: 4 sandwiches
Time: About 15 minutes

Ingredients

• 2 blocks firm tofu, 14 ounces each, drained and patted thoroughly dry
• ⅓ cup vegan mayonnaise
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1½ teaspoons mild curry powder
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 2 celery stalks, finely diced
• ¼ cup finely diced red onion
• ¼ cup raisins
• 8 slices whole-grain bread
• 4 large lettuce leaves

Instructions

1. Crumble tofu into a large bowl, leaving a mixture of small and slightly larger pieces.
2. Whisk mayonnaise, mustard, lemon juice, curry powder, salt, and pepper in a separate bowl.
3. Fold the dressing into the tofu. Add celery, onion, and raisins, then stir gently.
4. Divide the filling into four containers and refrigerate promptly.
5. When ready to eat, place a lettuce leaf on one bread slice, add one portion of filling, and top with the second slice.

Meal prep tip: Pack the bread separately. Lettuce creates a helpful barrier, but even the bravest leaf can’t keep a premade sandwich dry forever.

How to Store and Reheat Tofu Meal Prep Safely

Portion cooked meals into shallow containers and refrigerate promptly, within two hours of cooking—or one hour when the surrounding temperature is above 90°F. Keep the refrigerator at 40°F (4°C) or below. You don’t need to leave food on the counter until completely cool. USDA recommends using refrigerated cooked leftovers within 3–4 days and reheating them to 165°F (74°C). Food Safety and Inspection Service

For these recipes, use that 3–4-day window as your maximum for cooked components, and follow any shorter ingredient-label instructions. The cold tofu salad is best made in smaller batches and used within three days. Raw vegetables and assembled wraps may lose quality sooner, even when kept properly chilled.

For a five-day workweek, refrigerate the early-week servings and freeze later-week portions on prep day. Curry, bolognese, burrito fillings, and saucy tofu bowls are practical choices. Keep raw salad vegetables, slaw, and sandwich bread out of the frozen meal containers.

Thaw frozen meals in the refrigerator, then reheat thoroughly. Stir microwave meals partway through and check the center with a food thermometer. A hot container doesn’t guarantee a hot middle.

A Simple Five-Day Tofu Meal Prep Plan

You don’t need to make all 12 recipes. Choose two that share ingredients, then save the others for another week. A little variety is helpful; twelve pans on Sunday afternoon is a cry for backup.

For example, make the Southwest burrito bowls and coconut tofu curry. Both use tofu, canned legumes, and cooked rice, but the seasonings are different enough that lunch won’t feel repetitive.

• Monday and Tuesday: Eat two refrigerated Southwest bowls.
• Wednesday: Eat one refrigerated curry portion.
• Thursday: Eat a curry portion you froze on prep day and thawed in the fridge the night before.
• Friday: Eat a Southwest bowl you froze on prep day and thawed Thursday night.
• Remaining three portions: Freeze on prep day for another week or share them with your household.

Keep salsa, cilantro, and lime separate from frozen bowls. Add fresh toppings when serving.

The Small Changes That Make Meal Prep Taste Better

Change the topping before changing the whole meal. Lime juice and cilantro can brighten a rice bowl. Chopped cabbage adds crunch. A spoonful of tahini dressing makes plain quinoa feel more interesting.

Match the recipe to your lunch setup. If you have only a microwave, prioritize curry, bolognese, or teriyaki bowls. If you eat at your desk without reheating, choose peanut noodles, lemon-herb quinoa bowls, or tofu salad sandwiches.

Keep one emergency portion in the freezer. That’s the meal for the evening when you’re tired, the fridge looks uninspiring, and ordering delivery sounds suspiciously reasonable. Future you will appreciate it.

Frequently Asked Questions About Tofu Meal Prep

How long does cooked tofu last in the fridge for meal prep?

Use refrigerated cooked tofu meals within 3–4 days, provided they were cooled promptly and kept at 40°F or below. Follow any shorter instructions on ingredient packaging. For later-week meals, freeze portions on the day you prepare them. Food Safety and Inspection Service

Do you have to press tofu before meal prepping?

Not always. Press water-packed firm or extra-firm tofu when you want browned cubes or a firmer stir-fry texture. For curry, scramble, or salad filling, draining and patting dry is usually enough. Super-firm vacuum-packed tofu often needs little additional pressing.

Can you freeze tofu meal prep bowls?

Yes. Saucy tofu, cooked grains, beans, and many cooked vegetables can be frozen together. Freezing may give tofu a firmer, more porous texture. Pack cucumber, slaw, lettuce, and other fresh toppings separately, and add them after thawing and reheating.

How do you keep meal prep tofu crispy?

Store baked tofu separately from sauce and wet vegetables, then reheat it in an oven, air fryer, or skillet before assembling the meal. Refrigerated tofu won’t stay as crisp as freshly cooked tofu, but this approach helps restore the edges. Microwave reheating gives a softer result.

How can I make tofu meal prep more filling?

Build a complete meal around the tofu: add rice, quinoa, noodles, or potatoes, include vegetables, and finish with a flavorful sauce. Beans and edamame add another protein source. If you’re tracking protein, calculate it from your tofu package and the specific ingredients you use, since brands vary.