Perfect for: Lunch or dinner after training
Why it works: Plant-based protein + probiotic miso for gut and muscle health.
💪 Why Post-Training Meals Matter
When you’ve just wrapped up a workout, your body’s priority is repair—refilling glycogen stores, rebuilding muscle tissue, and calming inflammation. The faster you feed it quality nutrients, the faster you recover. This Miso Glazed Tofu with Rice & Greens delivers complete plant-based protein, a touch of complex carbs, and gut-friendly probiotics to keep your recovery on track and your energy stable.
🍲 The Recipe: Miso Glazed Tofu with Rice & Greens (Serves 1)
Ingredients:
- 100g firm tofu, cubed
- 1 tsp miso paste + 1 tsp tamari + ½ tsp honey
- 1 tsp sesame oil
- ½ cup cooked rice
- Handful green beans or broccolini
👩🍳 Instructions:
- Pan fry tofu in sesame oil until golden.
- Add miso, tamari, and honey; cook until glaze turns sticky and coats tofu.
- Serve with cooked rice and lightly steamed greens.
🌱 Hollywood Plant Swap: Switch tofu for tempeh or add edamame for extra protein.
🎯 Post-Training Meal Goals & How This Recipe Delivers
✅ Goal 1: Rebuild & Repair Muscles
- Firm tofu provides around 10g of plant-based protein per 100g, including all nine essential amino acids—ideal for repairing microtears in muscle after training.
✅ Goal 2: Restore Energy
- Cooked rice delivers complex carbs that replenish glycogen stores without spiking blood sugar, giving you sustained post-workout energy.
✅ Goal 3: Reduce Inflammation & Support Joint Health
- Sesame oil contains anti-inflammatory compounds and healthy fats that help support recovery and hormone balance.
✅ Goal 4: Support Gut Health & Immunity
- Miso paste is a fermented food rich in probiotics, which can aid digestion, improve nutrient absorption, and boost overall immunity—especially helpful during heavy training periods.
✅ Goal 5: Boost Antioxidant Intake
- Green beans or broccolini are rich in vitamin C, fibre, and phytonutrients that help combat oxidative stress from exercise.
⏰ Best Time to Eat This Meal
- Lunch: Perfect for midday recovery after a morning training session.
- Dinner: A light, satisfying plant-based option that still gives your muscles everything they need to repair overnight.
💡 Quick Tips & Swaps
- Low-carb version: Swap rice for cauliflower rice or shredded cabbage.
- Extra protein: Add roasted chickpeas or a side of edamame.
- Meal prep hack: Double the tofu and rice portions—this dish reheats beautifully for the next day.
🥗 Nutrition at a Glance (Approximate per serve)
- Calories: ~320
- Protein: 15g
- Carbs: 35g
- Fats: 12g
- Fibre: 4g
🌿 Final Thoughts
The Miso Glazed Tofu with Rice & Greens proves you don’t need meat to nail your recovery nutrition. With its combination of plant protein, complex carbs, and probiotic-rich miso, this is a flavour-packed, muscle-friendly, gut-loving meal you’ll want on repeat—whether you’re training hard or just looking for a healthy, satisfying bowl.
