LORI NEdescu,




Board certified sports dietitian, pro athlete, freelance nutrition writer, published author, social content developer & personal chef.

Parmesan Tofu Rice Bowl

Parmesan Tofu Rice Bowl

While I fully support eating quality animal products, I’m also committed to getting more plant based nutrition into my diet.

this meal is simple to make, nutritious, vegetarian and gluten free without coming across as ‘too healthy’, so everyone will be happy to dig in!

Ingredients: *for 2 bowls

  • 1 cup cooked Basmati Rice

  • 1 Zucchini, sliced

  • 1 Yellow Summer Squash, sliced

  • 1 cup diced Extra Firm Tofu

  • 2 tbsp White Balsamic Vinegar

  • 4 tbsp Olive Oil

  • 1/4 cup Diced Sun Dried Tomatoes (not in oil)

  • 1/4 cup Golden Raisins

  • 1/4 cup Raw Sunflower Seeds

  • 2 tbsp Nutritional Yeast

  • 2 Garlic Cloves

  • 1 tbsp Italian Herb Blend

  • 1/4 cup grated Parmesan (for a vegan meal, skip this and add more nutritional yeast)

Sauté the zucchini, squash and tofu over low in oil until soft and beginning to turn golden. This will take several minutes & require frequent stirring.

Add the herbs, tomatoes, raisins and garlic to the pan. Sauté another two minutes until the garlic becomes fragrant, but doesn’t burn.

Toss all ingredients together, season with salt and serve!

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