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Low Calorie Meal Prep Lemon Herb Tofu and Veggies - Bright, Fresh, and Easy

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 14–16 oz extra-firm tofu, pressed
  • 2 cups broccoli florets, bite-size
  • 1 red bell pepper, sliced
  • 1 medium zucchini, half-moons
  • 1 small red onion, wedges
  • 1 cup cherry tomatoes (optional, added at the end)
  • 1 tablespoon olive oil (or avocado oil)
  • 1 large lemon, zested and juiced (about 2–3 tablespoons juice)
  • 2–3 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1/2 teaspoon smoked paprika (optional, for warmth)
  • 1/2–3/4 teaspoon kosher salt, to taste
  • Freshly ground black pepper, to taste
  • Fresh parsley or dill, chopped (for garnish)
  • Optional add-ins: lemon wedges, red pepper flakes, a few olives for serving

Method
 

  1. Press the tofu: Wrap the block of tofu in paper towels and place a heavy skillet or cookbook on top for 15–20 minutes. This helps it crisp and absorb flavor.
  2. Heat the oven: Set to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
  3. Mix the lemon herb marinade: In a bowl, whisk together olive oil, lemon zest, lemon juice, garlic, oregano, basil, thyme, smoked paprika, salt, and pepper. Taste and adjust acidity and salt.
  4. Cut the tofu: Slice into 3/4-inch cubes or slabs. Toss half the marinade with the tofu and let it sit 10 minutes while you prep the vegetables.
  5. Prep the veggies: Cut broccoli, bell pepper, zucchini, and red onion into bite-size pieces. Toss with the remaining marinade.
  6. Arrange on the sheet pan: Spread tofu on one side and vegetables on the other in a single layer. Avoid overcrowding so edges brown instead of steaming.
  7. Roast: Bake for 15 minutes, flip the tofu and stir the veggies, then roast 10–15 minutes more. The tofu should be golden with crisp edges and the veggies tender with charred spots.
  8. Add tomatoes (optional): If using, toss cherry tomatoes with a pinch of salt and add for the final 7–8 minutes so they blister but don’t collapse.
  9. Finish: Squeeze a bit more lemon over everything and scatter chopped parsley or dill. Add red pepper flakes if you like heat.
  10. Portion: Divide into 3–4 meal prep containers. Add an extra lemon wedge for reheating day brightness.