Big-batch recipe · Vegan
Crisp baked tofu and tempeh trays
6 portions, about 30 g of protein in each. 10 minutes of hands-on work and 30 min of cooking.
Where it sits in the week
What this one is for
On the vegan track this is a Wednesday cook — the shorter mid-week top-up, which covers Thursday to Saturday. Cooked once, portioned hot, and eaten across the days that session covers.
Two portions is about 60 g of protein — our own arithmetic on the figure above, not a separate measurement. Protein targets on this site are computed against goal weight or lean mass rather than scale weight, which is the whole of Real Fuel.
Part of the vegan meal plan, cooked in the two-session prep schedule.
What goes in
- 2 blocks (14 oz each) extra-firm tofu, pressed and cubed
- 2 blocks (8 oz each) tempeh, cut into slabs
- 4 tbsp cornstarch, 3 tbsp neutral oil
- 4 tbsp soy sauce, 2 tbsp maple syrup, 2 tsp garlic powder
- Peanut sauce: 1/2 cup peanut butter, 3 tbsp soy, 2 tbsp rice vinegar, hot water to loosen
How
- Press the tofu for 20 minutes under something heavy. Skip this and it steams instead of crisping.
- Toss the tofu in cornstarch and oil, the tempeh in the soy and maple.
- Two separate trays, 425F, 30 minutes, turned once. Crowding one tray is the commonest way this goes wrong.
- Sauce goes on at the plate, never on the tray. Sauced tofu is soft by Tuesday.
Keeping it: Fridge 4 days. Reheat in a dry pan or an air fryer, not the microwave, or you lose the crust entirely.
Nothing on this page is medical advice. It is a plan written for general strength training in healthy adults, and any condition or medication you are managing outranks it.
The rest of the vegan week
3 more big-batch recipes on this track, plus the seven-day plan they feed.