Building a Plant-based Plate

beans fibre gut health mediterrranean diet plant protein plant-based recipe

Confused on how to cook tofu? We've got you covered! Healthy eating with plant-proteins doesn't need to be difficult! We've got you covered with tasty marinades and instructions on how to successfully cook tofu.

 Step 1:

¼ plate carbs

We used: Brown rice

Step 2:

¼ plate protein

We used: Marinated tofu

Step 3:

½ plate salad/veg

We used: 2 handfuls chopped spinach with chopped cucumber, capsicum, red onion, and tomatoes

Step 4:

Healthy fats!

We used: ¼ avocado and dressed the salad with extra virgin olive oil (and lemon).


Press the tofu by wrapping it in paper towel and placing a heavy object on top. Then, make your marinade and let it sit in the fridge to allow it to absorb the flavour before pan-frying it! Try one of our favourite marinades below:

Peanut satay:

2 tsp peanut butter, 1 tbsp soy sauce, 1 tbsp lime juice, ½ tbsp rice wine vinegar, ½ tsp garlic powder


1 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp garlic powder, 1 tsp maple syrup


2 tbsp reduced sodium soy sauce + 1 tbsp rice wine vinegar + ½ tsp grated ginger + ½ tsp garlic powder + 1 tsp sesame oil

Stay connected with news and updates!

Join ourĀ FreeĀ Monthly Newsletter to receive the latest news and updates from our team.