A Quick, Low-Calorie Meal for Weight Loss
Looking for a healthy, satisfying, and fat-burning meal? This Stir-Fried Tofu with Broccoli and Bell Peppers is packed with protein, fiber, and nutrients, making it perfect for weight loss. It’s quick to cook, colorful, and full of flavor — all without excess calories.
Plant-based and nutrient-rich, this dish supports metabolism and keeps you feeling full longer.
🌟 Why This Recipe Supports Weight Loss
✔ High in Plant Protein – Tofu helps build lean muscle and curb hunger.
✔ Fiber-Rich Vegetables – Broccoli and bell peppers keep you full and aid digestion.
✔ Low in Calories & Carbs – A light meal that won’t overload your energy intake.
✔ Quick & Easy – Ready in just 15–20 minutes.
🥄 Ingredients (Serves 2)
- 200g firm tofu, cut into cubes
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 tablespoon olive oil or sesame oil
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1–2 tablespoons low-sodium soy sauce
- ½ teaspoon chili flakes (optional)
- Salt & pepper to taste
- Sesame seeds for garnish
👩🍳 Instructions
1️⃣ Prepare the Tofu
Press tofu to remove excess water. Cut into cubes and season lightly with salt and pepper.
2️⃣ Sauté Aromatics
Heat oil in a pan over medium heat. Add garlic and ginger, sauté for 30 seconds.
3️⃣ Cook Tofu
Add tofu cubes and cook until golden brown on all sides (5–7 minutes). Remove tofu and set aside.
4️⃣ Stir-Fry Vegetables
Add broccoli and bell peppers to the pan. Stir-fry for 4–5 minutes until crisp-tender.
5️⃣ Combine & Serve
Return tofu to the pan. Add soy sauce and chili flakes. Toss gently and cook another minute. Serve hot and garnish with sesame seeds.
🥗 Estimated Nutrition (Per Serving)
- Calories: ~300
- Protein: 18–20g
- Fiber: 6–8g
- Healthy fats from oil and sesame seeds
This meal is filling, nutrient-dense, and supports weight loss without sacrificing taste or satisfaction.
💡 Weight Loss Tips
✨ Pair with a small portion of brown rice or quinoa if desired.
✨ Drink water or green tea before meals to curb appetite.
✨ Use fresh vegetables for maximum nutrients and fiber.
✨ Avoid heavy sauces — soy sauce and spices provide plenty of flavor.
With this stir-fry, you can enjoy a delicious, plant-based meal that’s perfect for your weight loss journey. 🌱