Why this works on GLP-1
Extra-firm tofu delivers 20g of slow-digesting plant protein in a compact 7 oz portion that won't trigger early fullness or reflux common on semaglutide and tirzepatide. The small rice scoop keeps carbs gentle, the cooked-soft broccoli is easier on a sensitive stomach than raw salad, and the ginger actively calms GLP-1 nausea.
Ingredients
- 7 oz extra-firm tofu, pressed and cubed
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 2 tbsp low-sodium soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tsp toasted sesame oil
- 1 tbsp avocado oil
- 2 garlic cloves, minced
- 1 tsp fresh grated ginger
- 1 tsp cornstarch mixed with 2 tbsp water
- 1/2 cup cooked brown rice
- 1 tsp sesame seeds for garnish
Steps
- Press tofu between paper towels for 5 minutes, then cube into 1-inch pieces.
- Heat avocado oil in a wok or large skillet over medium-high until shimmering.
- Add tofu cubes in a single layer and sear 4 to 5 minutes, turning until golden on all sides.
- Push tofu to one side, add garlic and ginger, stir 30 seconds until fragrant.
- Add broccoli and bell pepper, stir-fry 3 to 4 minutes until crisp-tender but still bright.
- Pour in soy sauce, rice vinegar, and sesame oil, then add cornstarch slurry and toss 1 minute until glossy.
- Serve over the warm brown rice and sprinkle with sesame seeds before eating slowly.
More GLP-1 friendly meals
High-protein Greek yogurt bowl
30g protein · 320 cal
Sheet-pan chicken thighs + roasted vegetables
45g protein · 480 cal
Pan-seared salmon + lentils
36g protein · 510 cal
Educational only — not medical or nutrition advice. Discuss diet changes with your prescriber, especially during GLP-1 dose titration when nausea and appetite shifts are common.