10 Minute High Protein

mean meals
Written By Tia

My tofu, peas, and broccoli rice bowl is one of my ultimate go-to meals when life feels crazy. It’s loaded with plant protein, healthy carbs, and just the right amount of fat to keep you full and satisfied — a completely balanced meal in one bowl. It comes together in less than 10 minutes, uses simple ingredients, and is so good that the entire family will love it. This is the kind of easy, no-stress dinner I make on repeat when I don’t have time but still want to feel full, energized, and on track.

Ingredients: Makes 4 servings

  • 2 cups frozen rice (or cook fresh ahead of time)

  • 1 block firm tofu, drained and cubed

  • 2 cups frozen broccoli

  • 1-2 cups frozen peas

  • 3-4 tbsp low-sodium soy sauce

  • Tahini to drizzle on top

Stovetop Directions

  1. In a large pot, add everything except the soy sauce and tahini. Simmer in a little veggie broth or water. Just enough so nothing sticks to the bottom.

  2. Once defrosted and warm, add soy sauce.

  3. Turn off the fire and add tahini to your liking.

  4. Serve and enjoy!

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Tia

Full On Plants is about eating in a way that keeps you full, fuels your body, and supports your health—fully.

This is where simple, satisfying, whole food plant-based meals meet real results. No calorie counting, no restriction—just feel-good food that fills your belly and supports long-term wellness.

I started this journey after losing 50 pounds by doing the opposite of what most diets teach—I ate more food, not less. And I kept it off by focusing on meals that are fast, flavorful, and packed with the power of plants.

Full On doesn’t just mean full and satisfied—it also means we’re all in on living well, eating better, and making this lifestyle doable for real life.

Whether you’re just getting started or ready to stay consistent, Full On Plants makes plant-based eating simple, sustainable, and energizing—so you can thrive without overthinking it.

Because food should fuel your body, fill your belly, and support your health.

And plants? They do all three.

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