January 17, 2022

Meal Prep 7

Featuring a tasty mint vinaigrette and tofu parmesan.

Bagel and Egg

Keeping it super simple again this week:


  • 1-2 eggs, jammy yolk (made in air fryer)
  • Gluten free Everything Bagel
  • Turkey bacon
  • Frozen mixed berries

How to air fry "hard boiled" eggs:

  1. Air fry at 300 degrees F for:
    11-12 min for a jammy yolk
    13-14 min for a hard yolk
  2. Transfer eggs to a bowl of cold water and let cool.
  3. Peel eggs and enjoy!

Mixed Greens Salad with Mint Vinaigrette

Gluten Free

Dairy Free


For the mint vinaigrette:

  • Β½ cup extra-virgin olive oil
  • Β½ cup lemon juice (about 2 lemons)
  • ΒΌ cup packed fresh mint (spearmint) leaves
  • 3 tablespoons honey or maple syrup
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, roughly chopped
  • ΒΌ teaspoon fine sea salt
  • 10 twists of freshly ground black pepper

In the salad:

  • 1 oven roasted chicken breast
  • Mixed greens
  • Red onion, thinnly sliced
  • Mixed cherry tomatoes
  • Pepperoncini, thinnly sliced
  • Carrots, julienned
  • Bacon bits


  1. Prepare ingredients for the salad and place in bowl.
  2. For the dressing, place all ingredients in a blender and blend until smooth
  3. Toss salad with dressing and enjoy.
*Recipe adapted from Cookie + Kate.

Tofu Parmesan

Gluten Free



  • 1, 15 oz block firm tofu
  • ​Marinara sauce
  • Salt and pepper

For the batter:

  • Β½ cup soy milk (or plain plant milk of your choosing)
  • 2 tbsp gluten free flour
  • Β½ tsp paprika​

Panko Crust:

  • ΒΌ cup vegan parmesan cheese
  • ΒΎ cup Panko bread crumbs (gluten free if needed)


  1. Drain the tofu and slice into ΒΌ inch thick slices. Pat dry with a paper towel and try to press out as much of the water as possible. Season the tofu with salt and pepper.
  2. For the batter, whisk together soy milk, gluten free flour and paprika until smooth. Set aside.
  3. For the Panko crust, mix together parmesan cheese and Panko bread crumbs.
  4. Dip each tofu slice in the batter and then coat with crust mix until evenly coated.
  5. Place the tofu in air fry and cook at 375 degrees F for 20 minutes, flipping sides halfway through. Alternatively, if you do not have an air fryer, bake tofu in oven at 400 degrees F for 30 minutes, flipping halfway through.
  6. Heat marinara sauce over medium heat. Once tofu is finished cooking, top with marinara sauce and parmesan cheese.
  7. Serve with pasta and your favourite side vegetable dish.

*For a higher protein option, sub pasta with a chickpea or lentil pasta.

*Recipe adapted from Veggie Society.

Weekly Snack Ideas

  • Fresh fruit (I opted for pears and frozen berries, high in fibre!)
  • Quaker Tomato & Basil Rice Cakes
  • Sliced vegetables
  • Protein shake (not shown here, but I use Vega Sport)