Slide Meals

4-day slide meal plan · Protein: tofu

Days: 4
Protein: tofu
Budget:

$$—
Difficulty:

🍳🍳—

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Explore versatile tofu with delicious pantry and frozen staples in this 4-day plan.

Slide Chain

• Day 1: Tofu Stir-Fry with Broccoli

• Day 2: Soba Noodles with Leftover Tofu Stir-Fry

• Day 3: Coconut Curry Soup with Soba

• Day 4: Peanut Chickpea Curry with Rice

• Combined Shopping List

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Day 1: Tofu Stir-Fry with Broccoli

Ingredients

Main ingredients

• 1 block tofu, cubed

• 1 lb frozen broccoli

Sauce

• 1/4 cup soy sauce

• 2 tbsp rice vinegar

• 1 tbsp honey

• 1 tbsp ginger, grated

• 2 cloves garlic, minced

Serving

• 2 cups rice, cooked

Directions

1. Mix soy sauce, rice vinegar, honey, ginger, and garlic for sauce.

2. Stir-fry tofu in sesame oil until golden, about 5 minutes.

3. Add broccoli and sauce, cook until broccoli is heated through.

4. Serve over cooked rice.

Cook’s Notes:

Reserve half of the stir-fry for use in the next day’s noodles.

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Day 2: Soba Noodles with Leftover Tofu Stir-Fry

Ingredients

Main ingredients

• Leftover tofu stir-fry

• 1 lb soba noodles

Garnish

• Scallions, chopped

• Cilantro, chopped

Directions

1. Cook soba noodles according to package instructions.

2. Reheat leftover stir-fry and mix with noodles.

3. Garnish with scallions and cilantro before serving.

Cook’s Notes:

Set aside 1 cup of cooked noodles for next day’s soup.

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Day 3: Coconut Curry Soup with Soba

Ingredients

Main ingredients

• 1 can coconut milk

• 1 cup soba noodles, cooked

• 2 tbsp red curry paste

• 1 can diced tomatoes

• 1 can chickpeas, drained

• 1 tbsp ginger, grated

Garnish

• Lime juice, from 1 lime

• Cilantro, chopped

Directions

1. Combine coconut milk, curry paste, diced tomatoes, chickpeas, and ginger in a pot.

2. Simmer for 10 minutes, then add cooked soba noodles.

3. Finish with lime juice and cilantro before serving.

Cook’s Notes:

Reserve 1 cup of soup for the next day’s dish.

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Day 4: Peanut Chickpea Curry with Rice

Ingredients

Main ingredients

• 1 cup reserved soup

• 1 can chickpeas, drained

• 1/2 cup peanut butter

• 2 tbsp curry powder

• 1 tbsp brown sugar

Serving

• 2 cups rice, cooked

• Chopped peanuts

Directions

1. Combine reserved soup, chickpeas, peanut butter, curry powder, and brown sugar in a pan.

2. Simmer until thickened, about 10 minutes.

3. Serve over rice and garnish with chopped peanuts.

Cook’s Notes:

Ensure to mix thoroughly to incorporate peanut butter into curry.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• tofu block — 2 blocks

• soy sauce — 1 cup

• rice vinegar — 1/2 cup

• sesame oil — 1/4 cup

• honey — 1/4 cup

• ginger — 5 tbsp, grated

• garlic — 5 cloves, minced

• frozen broccoli — 2 lbs

• frozen mixed vegetables — 2 lbs

• rice — 4 cups

• soba noodles — 1 lb

• canned coconut milk — 2 cans

• peanut butter — 1/2 cup

• lime — 2, juiced

• canned chickpeas — 3 cans

• brown sugar — 1/4 cup

• red curry paste — 3 tbsp

• canned diced tomatoes — 1 can

• curry powder — 2 tbsp

• scallions — 1 bunch

• cilantro — 1 bunch

• peanuts — 1/2 cup, chopped

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Final Notes

Enjoy this journey through tofu’s versatility with minimal waste and maximum flavor.