Name: High-Calorie Vegan Stir-Fry for Muscle Growth
Prep time: 20 min
Cook time: 20 min
Total time: 45 min
Yield: 6
Cuisine: Asian
Ingredients: 14 oz firm tofu, pressed and cubed; 2 cups cooked brown rice; 1 red bell pepper, sliced; 2 cups broccoli florets; 3 tbsp avocado oil, divided; ¼ cup low-sodium soy sauce; 2 tbsp natural peanut butter; 2 cloves garlic, minced (or 1 tsp powder); 1 tsp grated fresh ginger (or ½ tsp powder); Salt and pepper to taste

This High-Calorie Vegan Stir-Fry for Muscle Growth is a bulking diet and workout powerhouse. Packed with protein-rich tofu, calorie-dense rice, and vibrant veggies, it’s stir-fried in a savory sauce—perfect for vegan gym-goers aiming to build muscle and fuel gains with a hearty, flavorful meal.

Recipe Tips and Tricks

Press tofu for 20-30 minutes to remove water—crispier cubes soak up more sauce. Cook rice ahead—leftover rice fries better and saves time. Use a large skillet or wok—space prevents steaming and keeps veggies crisp. Double the sauce for extra flavor and calories—perfect for bulking. Prep in bulk and portion into containers for quick gym diet meals all week.

Why You’ll Love This Recipe

Get ready to bulk up plant-style with this High-Calorie Vegan Stir-Fry for Muscle Growth—it’s a vegan champ for your bulking diet and workout routine, and it’s about to become your go-to gym diet meal! This stir-fry is a muscle-building marvel: crispy tofu delivers a solid protein hit (10g per 3 oz), brown rice stacks on complex carbs (45g per cup) for sustained energy, and a medley of veggies adds nutrients—all tossed in a rich, savory sauce that pumps up the calories and flavor. It’s fast and flexible—chop, fry, and feast—yet offers a hearty, satisfying dish that fuels your gains without meat. Whether you’re powering up post-workout, prepping for the week, or just craving a vegan bulk-up, this recipe is a winner—delicious, nutrient-packed, and ready to help you grow strong!

Yield: Serves 6

High-Calorie Vegan Stir-Fry for Muscle Growth

Calorie-packed vegan stir-fry—muscle-building gym fuel.

Prep Time 20 minutes

Cook Time 20 minutes

Additional Time 5 minutes

Total Time 45 minutes

Ingredients

14 oz firm tofu, pressed and cubed
2 cups cooked brown rice
1 red bell pepper, sliced
2 cups broccoli florets
3 tbsp avocado oil, divided
¼ cup low-sodium soy sauce
2 tbsp natural peanut butter
2 cloves garlic, minced (or 1 tsp powder)
1 tsp grated fresh ginger (or ½ tsp powder)
Salt and pepper to taste

Instructions

Gear Up for Growth: Grab a skillet or wok, a cutting board, a knife, a bowl, and a spatula—this vegan stir-fry’s about to bulk you up with ease! Picture a sizzling, hearty plate—let’s dive in with a big, pumped-up grin!
Press the Tofu: Wrap your 14 oz tofu block in a clean towel, place a heavy pan on top, and press for 20 minutes—ditch that water! Cube it into 1-inch pieces—your protein’s ready to crisp up!
Prep the Veggies: Slice your red bell pepper into thin strips and rinse your 2 cups broccoli florets—keep ‘em bite-sized! These colorful champs are your nutrient boost for muscle growth!
Cook the Tofu: Heat 2 tablespoons avocado oil in your skillet over medium-high—add the tofu cubes and fry for 5-7 minutes, flipping occasionally, until golden and crisp! Pull ‘em out and set aside—crisp tofu means max flavor!
Stir-Fry the Veggies: Add 1 tablespoon avocado oil to the skillet—toss in the bell pepper and broccoli! Stir-fry for 4-5 minutes until tender-crisp—keep that crunch for your gym diet!
Make the Sauce: In a bowl, whisk ¼ cup soy sauce, 2 tablespoons peanut butter, minced garlic, grated ginger, and a splash of water—smooth it out! This creamy, savory sauce is your calorie kicker!
Combine It All: Dump the tofu back into the skillet with the veggies—pour the sauce over everything! Stir well for 2-3 minutes until coated and heated through—your stir-fry’s bulking up fast!
Add the Rice: Toss in 2 cups cooked brown rice—stir-fry for another 2 minutes to warm it up and soak up that sauce! These carbs are your energy gold—mix ‘em in good!
Season and Check: Sprinkle in salt and pepper—taste a bite and tweak if needed! Want more heat? Add a pinch of chili flakes—this is your muscle-building flavor moment!
Serve and Power Up: Scoop the stir-fry onto plates or into meal prep containers—dig into the crispy tofu, tender veggies, and hearty rice! Pack extras for the gym or enjoy hot—it’s vegan fuel for mass. Crush every calorie-packed bite!

Notes

Press tofu well—wet tofu won’t crisp and steals your bulking texture!
Keep veggies crisp—overcooking makes ‘em mushy and less gym-worthy.
Bulk it up—double the recipe for quick meals to stay on your vegan mass track!

Nutrition Information

Yield

Serving Size

1
Amount Per ServingCalories 254Total Fat 14gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 11gCholesterol 0mgSodium 477mgCarbohydrates 23gFiber 4gSugar 2gProtein 12g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Tofu is the protein star—firm or extra-firm, 10g protein per 3 oz, ideal for vegan bulking. Brown rice provides complex carbs—nutty and energy-rich. Bell peppers add sweetness and vitamins—red or yellow for color. Broccoli offers fiber and crunch—fresh keeps it vibrant. Avocado oil brings healthy fats—high smoke point for frying. Soy sauce adds umami depth—low-sodium for clean eating. Peanut butter boosts calories and creaminess—natural, unsweetened is best. Garlic and ginger spice it up—fresh or powdered for convenience.

Variations and Substitutions

Swap tofu for tempeh or seitan—tempeh has 19g protein per 3 oz, seitan’s even higher. Use white rice or quinoa instead of brown—white digests faster, quinoa adds protein. Sub bell peppers with zucchini or snap peas—similar cook time, different vibe. Replace broccoli with cauliflower or green beans—keep it fresh and crisp. Use sesame oil instead of avocado oil for a nutty twist—same calorie boost. Swap peanut butter with almond butter or tahini—similar fats, slight flavor shift. Add chili flakes or sriracha for a spicy kick—adjust to taste.

Storage Options

Store leftovers in airtight containers in the refrigerator for up to 4 days—perfect for gym meal prep! Reheat in a skillet over medium heat with a splash of water for 5-7 minutes to revive texture, or microwave for 1-2 minutes. Freezes well for up to 2 months; portion into freezer-safe containers—thaw overnight in the fridge before reheating for best flavor.