Tofu Scramble with Avocado and Hemp
Savory tofu scramble with fresh spinach, creamy avocado, and protein-packed hemp hearts. Vegan and dairy-free with 46g protein.
Fit for the 30/30/3 Protocol
This meal covers two of the three 30/30/3 pillars: 47g 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 | 3/4 cup(189g) | 32.7g | 4.3g | 272 |
| Avocado | 1/2 fruit(100g) | 1.3g | 4.6g | 114 |
| Fresh spinach | 3 cups(85g) | 2.4g | 1.9g | 20 |
| Hemp hearts | 3 tbsp(30g) | 10.7g | 3.2g | 171 |
| Total | 47.1g | 14.0g | 577 |
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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