Tofu Berry Smoothie
Blended tofu smoothie with raspberries, chia seeds, and hemp hearts. Vegan power smoothie with 33g protein.
Fit for the 30/30/3 Protocol
This meal covers two of the three 30/30/3 pillars: 32g protein and 14g fiber. Pair with the missing pillar elsewhere in your day — for women 40+, balancing all three across the day matters more than any single meal hitting everything. Read the protocol →
Ingredients
| Ingredient | Portion | Protein | Fiber | Calories |
|---|---|---|---|---|
| Firm tofu | 1/2 cup(126g) | 21.8g | 2.9g | 181 |
| Unsweetened almond milk | 1 cup(240g) | 1.0g | 0.0g | 30 |
| Chia seeds | 1 tbsp(14g) | 0.7g | 1.4g | 19 |
| Raspberries | 1 cup(123g) | 1.5g | 8.0g | 64 |
| Hemp hearts | 2 tbsp(20g) | 7.1g | 2.1g | 114 |
| Total | 32.1g | 14.4g | 408 |
30/30/3 Protocol Check
This meal covers 2 of your 3 daily nutrition targets. Learn more about the 30/30/3 protocol.
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