Spring has arrived—and with it, longer days, warmer weather, and fuller schedules. As work, family, and community activities pick up, it’s easy for healthy eating to take a back seat.

One simple way to stay on track is to plan meals that reheat well or can be enjoyed cold. This recipe from saltedmint.com does exactly that. It’s nutritious, flexible with protein options, and designed to give you three healthy meals across three days.

Even better, it’s colorful, satisfying, and absolutely delicious. Give it a try! 

For the Crispy Tofu:

  • 2 tablespoons vegetable oil
  • 1 tablespoon jerk seasoning
  • 10 oz block of firm or extra firm tofu (smoked or plain)

For the Broccoli:

  • 1 bunch tender stem broccoli broccolini
  • 1 teaspoon olive oil
  • Sea salt to taste

For the Salsa:

  • ½ pineapple chopped
  • 1 small red chili diced
  • Zest and juice of 1 lime
  • Salt to taste

For the bowls

  • 3 cups cooked brown rice

Cook the Rice: 

Cook the brown rice according to instructions. You can substitute other cooked grains, such as quinoa, for the rice. For an even healthier bowl, use cooked cauliflower rice.

Prepare the Tofu:

Heat a skillet on the stove. Wrap the tofu in cheesecloth and press to remove as much moisture as you can. Dice the pressed tofu and place in a bowl, then add the vegetable oil and the jerk seasoning to coat the tofu evenly.  Once the skillet is hot, add the tofu in a single layer. Cook until crisp, turning to brown both sides, about 1 minute per side. You can substitute chicken or fish for the tofu.

Roast the Broccoli:

Preheat the oven to 425°F (220°C). In a bowl, toss the stems of broccoli with olive oil and sea salt. Spread the broccoli on a baking sheet and roast for about 10 minutes, until crispy and charred.

Make the Salsa:

In a bowl, combine the chopped pineapple, diced red chili, lime zest and juice. Season with salt to taste and mix well.

Create the Bowls:

Bowls can be prepared in separate microwavable containers and then heated as needed.  Start by placing a layer of brown rice in each container, then top with tofu, broccoli, and salsa.  Seal and refrigerate until needed.