15-Min High Protein Quinoa Tofu Bowl

POV: Even a dietitian has low-energy days… but consistency still wins 💪✨ Busy schedule, no mood to cook, but also no compromise on nutrition 👀 This is my 15-minute high-protein dinner that keeps me full, energized & on track 🔥 🥗 High Protein Quinoa Tofu Bowl (Under 300 Calories) Ingredients: • 100g tofu • ¼ cup soaked quinoa • 3x water • 1 tsp ghee • Carrot, capsicum, zucchini (chopped) • Spices: cumin, coriander, paprika, peri-peri, Italian herbs, salt, amchur • Roasted sesame seeds Recipe: 1️⃣ Start by boiling quinoa with water & a little ghee 2️⃣ Season tofu with all spices & mix well 3️⃣ Air fry tofu + carrots for 10–11 mins 4️⃣ Add capsicum & zucchini midway (they cook faster) 5️⃣ Add some veggies into quinoa while it cooks 6️⃣ Plate with 3–4 tbsp cooked quinoa + air-fried tofu & veggies 7️⃣ Top with roasted sesame seeds ⚡ ~300 calories 💪 ~22g protein 🌿 Light, filling & perfect for fat loss / muscle maintenance 👉 Save this for your busy days 👉 Follow for more simple, high-protein meals Because remember — consistency perfection 💯 #highproteinmeals #weightlossindia #healthyrecipesindia #dietitianapproved #fatlossjourney #quickdinnerideas #mealprepideas #healthyfoodindia #proteinrich #caloriecounting #fitnessindia #easyrecipes #healthylifestyleindia #quinoarecipes #tofurecipes #lo