Edamame & Tofu Poke Bowl

Lunch · Easy · 20 min (12 prep + 8 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinGluten-freeVegetarianDairy-free
Edamame & Tofu Poke Bowl — high-protein lunch recipe

Edamame & Tofu Poke Bowl delivers 70 g of protein for just 13 g net carbs — minimal fuss, maximum protein. That's enough high-quality protein in one sitting to clear the leucine threshold for muscle repair.

70 gProtein
13 gNet carbs
28 gFat
9 gFiber
584Calories

Ingredients

  • 300 g Extra-firm tofu
  • 200 g Shelled edamame
  • 30 g Hemp seeds
  • 120 g Cauliflower rice
  • 100 g Cucumber, avocado & spring onion
  • 1 tbsp Soy sauce, sesame & lime

Equipment

  • non-stick skillet
  • oven + sheet pan

Method

  1. Press and cube the tofu, then bake or pan-fry until golden.
  2. Warm the edamame and cauliflower rice; arrange in a bowl.
  3. Top with tofu, cucumber, avocado and spring onion; dress with soy, sesame and lime and scatter hemp seeds.

Storage & make-ahead

Best assembled fresh. Prep the components up to 2 days ahead, keep chilled, and combine just before eating.

Tip

A fully plant-based 70 g bowl — tofu, edamame and hemp do the heavy lifting.

Dietary swaps

Soy-free: Extra-firm tofu → paneer, or extra chicken / egg; Shelled edamame → green peas or lima beans; Soy sauce, sesame & lime → coconut aminos (note: a couple of these shift the protein source slightly)

Full nutrition (estimated, per serving): 584 kcal · 70 g protein · 13 g net carbs · 28 g fat (3 g sat) · 9 g fiber · 10.5 g sugar · 910 mg sodium. Allergens: Soy. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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