Want a protein packed lunch? Try Tofu

The easiest places to find tofu are in Thailand and China. Thanks to globalization, you can also find tofu in India.

Health is real wealth, not jewelry or money. To keep your body healthy you should integrate lots of proteins.

Tofu can easily be found in places of Thailand and China. However, with globalization you can find Tofu in India too. Tofu is a great source of protein for vegetarians. Tofu are great for pleasing classic food items like tacos, lasagna, curry and burritos, etc.

Curdling fresh soya milk can provide you with Bean Curd or Tofu. to prepare the tofu, you have to press it in a solid block and then let it cool down. It is done in a similar pattern as we make paneer. The leftover liquid is repudiated and the curd is pressed in a strong bond.

Consuming tofu can easily be absorbed. It is rich in fibers, when compared to dal and beans (which are rich in proteins as well).

They are appealing and have an appetizing texture. It can be smooth and soft and also crispy and crunchy.  You can customize tofu in whatever way you want. Extra firm tofu is great for grilling, stir-fries, and baking. When we talk about soft tofu they are favored for making sauces like desserts, sauces, shakes and salad dressings, etc.

Some delicious tofu dishes

Expeditious Tofu Ingredients

  • 4 Slices of Tofu
  • 8 Slices of Tomatoes
  • Baby spinach, sprouts or lettuce
  • 4 slices of Avocado
  • Small amount of green chutney
  • Oats/multigrain breads 4 Slices
  • Vegetable Oil 4 tbsp
  • Pepper and salt according to your taste

Practical Tips For Portion Control


  • Take a pan and saute the tofu until it turns brown.
  • Garnish it with salt and pepper
  • Assemble the sandwich with the help of bread.
  • Use chutney, tofu and veggies too

Nutritional Value

  • Calories 310
  • Protein 13.2 gm
  • Fat 10.4
  • Carbs 43.6gm

Tofu Wrap Ingredients

  • Gram Flour (Besan) 60gm
  • Lettuce 2 leaves
  • Tofu 40 gm
  • Carrots 30 gm
  • Beans 30 gm
  • Onion 40 gm
  • Tomato 40gm
  • Oil 10gm
  • Coriander 100gm
  • Flaxseeds 10gm
  • Chat masala and salt according to taste

The Ultimate 7-Day Gym Diet Plan


  • Take besan and first make a big bowl of smooth batter. Now heat a heavy bottom frying-pan or non-stock tava. Then also turn the gas to medium.
  • Put 2 tbsp oil on the tawa and spread batter or one spoonful properly and evenly. Cover it for a minute or so, let it cook properly.
  • Remove the lid and pour some oil and flip it over. Let it cook till it is crispy and brown from both sides. 
  • Evenly chop all the tofu and vegetables in a big bowl. Put salt and pepper according to your taste.
  • Put the besan chilla below the lettuce leaf. Evenly spread tofu and vegetables. Along with it squeeze lemon as per your taste.
  • Fold the right side and then left side and turn it over and form a tube. 
  • Now you are ready, go carry your wrap tofu with salads and green chutney.

Nutritional Value

  • 197gm Calories
  • 11.8gm Proteins
  • 4.4 gm of Fats
  • Carbs 28gm

Summing up

These are some easy recipes which you can try. It aids in giving you a protein rich diet. These are tasty yet very healthy to consume. You can eat these tofu recipes everyday. Follow for more amazing and healthy recipes.

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