HIGH-PROTEIN CHRISTMAS TOASTIE

meal preplunchhigh-protein
Written By Flóra Szalai

HIGH-PROTEIN CHRISTMAS TOASTIE

Sometimes a sandwich is all you need to fill you up and get into the Christmas mood! Unlike Christmas, which comes only once a year, this is the perfect high-protein meal-prep for the whole year ahead… to save you on those busy days.


   
Prep Time: 20 min

INGREDIENTS

FOR THE TEMPEH “BACON”
½ block tempeh (100g)
1-2 tsp of soy sauce
1 tsp of maple syrup
1 tsp of olive oil
½ tsp smoked paprika

FOR THE APPLE TOFU SALAD
This portion is enough for meal prep
1 block extra firm tofu
1 stem spring onion
1 large red apple
Handful of fresh dill
½ lemon’s juice
⅓ cup high-protein Greek-style yoghurt
1 tsp dijon mustard
1 tbsp nutritional yeast
Pinch of salt and pepper to taste
Optional 1 tsp maple syrup

2 slices of your favourite sbread
Cranberry jam
Handful of rocket salad

METHOD

  1. Slice the tempeh into thin slices and after mixing the marinade on a plate, coat the tempeh slices. Using an air-fryer at 180C, bake them until crispy or in the oven at 180C for 10-15 minutes.

  2. Cut the apple and tofu into the same bite-sized pieces. Chop the dill and spring onion. Prep the apple tofu salad by first mixing the yoghurt, lemon juice, mustard, turmeric, garlic powder, and nutritional yeast in a large bowl. Add the chopped apple, tofu and spring onion. Mix well. Keep this in an air-tight container in the fridge for meal prep!

  3. To assemble the toastie, spread some cranberry sauce onto both slices of bread, add a portion of the apple salad onto one side, along with the tempeh slices. Add rocket leaves to the other one, and sandwich them together. Toast in the air-fryer or grill.

  • Per Serving (per sandwich if the tofu salad makes 4 portions)

    • Calories: ~590 kcal

    • Protein: ~39g

    • Carbohydrates: ~74.2 g

    • Fibre: ~7.4g

    • Fat: ~18.9 g

    • Iron: ~6.05 mg

    • Calcium: ~343 mg

    • Potassium: ~820 mg

    • Magnesium: ~ 145 mg

    • Folate: ~94 µg

    • Zinc: ~2.85 mg

    All values are an estimate.

These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.

Flóra Szalai
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