Need a portable lunch option that’s easy to meal prep and good both hot or cold? Then add this vegetarian Tofu Miso Noodle Bowl to your lunchtime routine.
Let’s talk about lunch. Do you have a regular spot for your mid-day break or do you enjoy the brown-bag routine? Either way, healthy lunchtime habits are important.
Lunch Limitations
Maintaining healthy habits at lunchtime can be a challenge. Many elements of the lunchtime routine are out of your control—like the time, kitchen access and nearby food options.
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Tips for a Healthy Lunch Break
Know Your Time Table
Ask yourself: How many minutes do I have to grab & eat my lunch? Is that enough time to get to a restaurant and pick something up? Are there even any places nearby to get food? How much time will I have to sit down and eat without feeling rushed? What if I bring my own lunch form home?
Find the Kitchen
The degree of a “kitchen space” available at your workplace will vary depending on your work environment. Three essentials are going to be a refrigerator, cooking equipment and a table to use. But maybe your space consists of having a desk drawer filled with food.
Learn what resources you have available. This will help you choose the most appropriate foods to bring to the office.
Read the Menus
Check out all of the food options you have available. See what restaurants, supermarkets or stores you have nearby. Pay attention to what kinds of food you can get where. For example, maybe the Supermarket has a prepared food department but the restaurant only offers a sit down menu.
Have Your Own Gear
If your planning on bringing your own lunch make sure to have a bag that can keep your perishables safe to eat. Planning on ordering into the office? Have an extra set of utensils to use, ICE.
Turn Leftovers into Lunch
A good strategy to help limit lunchtime challenges is to plan portable meals ahead of time. Either set aside a time at the beginning of the week to prepare a few options, or use leftovers from last nights dinner. Prepare an extra portion at night for the following day’s lunch. While serving yourself dinner, plate up a portable version too. (This can also be a helpful strategy to prevent overeating.)
Need Some Lunchtime Inspiration
Luckily, this months The Recipe Redux theme has you covered.
Limpin’ Along for Lunch
Ever get in a lunch rut? Need new ideas for packing your kids’ or your own lunch? Are packable noontime options dwindling? Surely you’ve met the ‘What shall I pack for lunch?” question head-on with creative ideas. Please share your healthy lunch recipe – so we can swap it into our own rotation.
Easy to Meal Prep: Tofu Miso Noodle Bowls
This Miso Noodle Bowl is made with ingredients that are easily kept on hand—like a bunches of scallions. Make this the night before. Separate into individual portions for lunch all week long.
In under 30 minutes, you’ll have a delicious Tofu Miso Noodle Bowl that can be enjoyed hot or cold. Perfect for different times of the year (aka whether it’s heat or air conditioning season in the office).
Miso Noodle Bowl
Feeling limited with your lunchtime options? Try this vegetarian tofu Miso Noodle Bowl. Great recipe to meal prep and enjoy hot or cold all week long.
Ingredients
- 1 teaspoon sesame oil
- 5 scallions, chopped
- 3 large cloves garlic, minced
- 2 tablespoons minced ginger (from ~2″ piece)
- 1 teaspoon low sodium soy sauce
- 1 tablespoon low sodium miso
- 7 ounces extra firm sprouted tofu
- 1⅓ cups low sodium vegetable broth
- 3.1 oz soba noodles (or another spaghetti shaped pasta)
- 1½ cups frozen spinach
- 1 egg, beaten (optional)
Instructions
- Combine the scallions and oil in a large pot. Cook over medium heat for 2-3 minutes. Mix in the garlic and ginger. Cook for an additional minute. until fragrant.
- Drain the liquid from the tofu package and transfer the tofu to a few sheets of paper towels. Squeeze out any additional liquid. The tofu can crumble into pieces.
- Add the soy sauce and miso to the pot. Stir to incorporate evenly. Crumble in the tofu into bite sized pieces. Let cook for 1 minute before adding in the the vegetable broth and 1⅓ cups water. Cover the pot and raise to a medium-high heat and bring to a boil (~5 minutes). Lower and let simmer for 10 minutes.
- Return the gas to a medium heat, add the noodles to the uncovered pot. Cook according to package instructions. One minute before the noodles are ready, add the frozen spinach.
- If using, slowly pour the beaten egg into the pot. Stir to form ribbons.
Nutrition Information:
Yield: 3 Serving Size: 1⅓ cupAmount Per Serving: Calories: 186Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 62mgSodium: 434mgCarbohydrates: 18gFiber: 5gSugar: 2gProtein: 15g
Pin It for Later
Check out more lunch ideas below:
This is the type of meal I would (could? will?) eat every day. Consider yourself pinned. 🙂
haha, that’s awesome. Thanks.