Posted on

Nov 21 Weekly Meal Plan

turkey tenderloinMake sure to go to How this page works first if you haven’t yet. Set Your Pace If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one. If you’re a meal prep pro, use the sequenced steps […]
Upgrade your access to this content by choosing one of our Premium Membership Plans Member's Meal Planning Service-Monthly Access, Member's Meal Planning Service-Yearly Access or Member's Meal Planning Service-Quarterly Access. Already a Premium Member? log in your account.
Posted on Leave a comment

Smoked Salmon English Muffin

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

This open-faced Smoked Salmon English Muffin is perfect for busy mornings or an afternoon snack. It combines delicious smoked salmon with sliced avocados and comes together in less than 10 minutes for a great start to the day!

This post may contain affiliate links. Please see our privacy policy for details.

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Why This Recipe is Great for Meal Prep

  • There is no cooking involved! All you need to do is slice up some ingredients and assemble it all together. Definitely a major timesaver!
  • It is packed with great nutrients from the salmon and avocado to help you fuel up your day
  • It literally requires only 5 ingredients!

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need

  • Smoked Salmon: Look for high-quality smoked salmon that has no coloring and natural smoked salmon for the best taste. If you can’t find smoked salmon, you can also use cooked salmon and serve it chilled. However, it won’t have the smoky cured flavor that smoked salmon is known for.
  • Avocado: This ingredient provides a nice buttery texture that is smooth and creamy and is a great accompaniment to the smoked salmon.
  • English Muffin: These taste even better toasted. You can also use mini bagels as an alternative option.
  • Sliced cucumber: You will often find smoked salmon paired with cucumber because it offers a light and refreshing taste to the smoked salmon .
  • Lemon Juice: Lemon adds some acidity and brightness to help cut through the saltiness of the smoked salmon.
White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Easy Steps to Assemble This Recipe

  1. Toast the English muffin in a toaster.
  2. Slice the cucumber and avocado into thin slices.
  3. Layer the sliced avocado on the bottom slice, followed by the salmon, and cucumber.

Reference the recipe card below for detailed instructions.

Meal Prep Tips

  • To Serve: You can spread cream cheese or creme fraiche onto the English muffins. Other great toppings include capers, pickled shallots, or freshly chopped dill.
  • To Store: If you are storing this ahead of time, keep the salmon, cucumber, and avocado separate from the English muffin to prevent it from getting soggy. You will also want to wait to slice the avocado until you are ready to eat the meal to prevent it from browning early. Otherwise, you can store all the ingredients in an airtight meal prep container in the refrigerator for up to 3 days for the best quality.
Round glass meal prep containers with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.
salmon muffin

Smoked Salmon and Avocado English Muffin

This Smoked Salmon English Muffin is an easy 5-minute recipe that is packed with protein, healthy fats, and tons of flavor.
No ratings yet
Prep Time 5 mins
Cook Time 5 mins
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board

Ingredients
  

  • 4 oz smoked salmon
  • 1 each avocado
  • 1 each english muffin
  • 1/4 cup sliced cucumber
  • 1 each lemon (juiced)

Instructions
 

  • Evenly layer the salmon strips, avocado slices, and sliced cucumbers on top of the english muffins
  • Squeeze lemon juice on top

Notes

Note: Be sure to slice the avocado when you are ready to eat to prevent it from browning. You can also spread the english muffins with cream cheese or sour cream

Similar Recipes

wood plate with avocado topped with salmon salad and celery sticks

Salmon Salad Stuffed Avocado

roasted pepper sandwich with sliced avocado and roasted brussels sprouts

Roasted Red Pepper and Avocado Sandwich

round plate with celery chicken salad wrapped in flour tortilla

Celery Chicken Salad Wrap

You Might Also Like

Smartfruit Mellow Mango + Immunity, 100% Real Fruit Purée

Amazon Brand – Happy Belly Roasted and Salted Peanuts

ParmCrisps – Original Cheese Parm Crisps

Frequently Asked Questions

What is the difference between smoked salmon and lox?

Smoked salmon is cured or brined, then it is smoked. However, Lox is only cured, but not smoked.


How is salmon smoked?

Salmon can be cold-smoked or hot-smoked. Cold smoking occurs over an 18-hour stretch typically between 70 to 75F degrees, while hot smoking can take up to 8 hours at a temperature of 145 degrees.


Is it healthy to eat smoked salmon?

Smoked salmon is packed with nutrients, vitamins, and omega-3 fatty acids which all can help boost your health. It is also high in protein which can help you feel full longer.

Posted on

Nov 14 Weekly Meal Plan

white round plate with moroccan chicken and couscous.Make sure to go to How this page works first if you haven’t yet. Set Your Pace If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one. If you’re a meal prep pro, use the sequenced steps […]
Upgrade your access to this content by choosing one of our Premium Membership Plans Member's Meal Planning Service-Monthly Access, Member's Meal Planning Service-Yearly Access or Member's Meal Planning Service-Quarterly Access. Already a Premium Member? log in your account.
Posted on

Nov 7 Weekly Meal Plan

Round plate with sliced pork tenderloin and diced butternut squash.Make sure to go to How this page works first if you haven’t yet. Set Your Pace If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one. If you’re a meal prep pro, use the sequenced steps […]
Upgrade your access to this content by choosing one of our Premium Membership Plans Member's Meal Planning Service-Monthly Access, Member's Meal Planning Service-Yearly Access or Member's Meal Planning Service-Quarterly Access. Already a Premium Member? log in your account.
Posted on

Oct 31 Weekly Meal Plan

asparagus frittataMake sure to go to How this page works first if you haven’t yet. Set Your Pace If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one. If you’re a meal prep pro, use the sequenced steps […]
Upgrade your access to this content by choosing one of our Premium Membership Plans Member's Meal Planning Service-Monthly Access, Member's Meal Planning Service-Yearly Access or Member's Meal Planning Service-Quarterly Access. Already a Premium Member? log in your account.
Posted on

Oct 24 Weekly Meal Plan

Plate of cabbage rolls topped with shredded cheese and diced tomatoes.Make sure to go to How this page works first if you haven’t yet. Set Your Pace If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one. If you’re a meal prep pro, use the sequenced steps […]
Upgrade your access to this content by choosing one of our Premium Membership Plans Member's Meal Planning Service-Monthly Access, Member's Meal Planning Service-Yearly Access or Member's Meal Planning Service-Quarterly Access. Already a Premium Member? log in your account.
Posted on

Oct 17 Weekly Meal Plan

Plate with scrambled eggs topped with pork carnitas and pico de galloMake sure to go to How this page works first if you haven’t yet. Set Your Pace If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one. If you’re a meal prep pro, use the sequenced steps […]
Upgrade your access to this content by choosing one of our Premium Membership Plans Member's Meal Planning Service-Monthly Access, Member's Meal Planning Service-Yearly Access or Member's Meal Planning Service-Quarterly Access. Already a Premium Member? log in your account.
Posted on

Oct 10 Weekly Meal Plan

cheesesteak deliMake sure to go to How this page works first if you haven’t yet. Set Your Pace If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one. If you’re a meal prep pro, use the sequenced steps […]
Upgrade your access to this content by choosing one of our Premium Membership Plans Member's Meal Planning Service-Monthly Access, Member's Meal Planning Service-Yearly Access or Member's Meal Planning Service-Quarterly Access. Already a Premium Member? log in your account.
Posted on

Oct 3 Weekly Meal Plan

Round plate with a side view of an egg and cheese bagel breakfast sandwich.Make sure to go to How this page works first if you haven’t yet. Set Your Pace If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one. If you’re a meal prep pro, use the sequenced steps […]
Upgrade your access to this content by choosing one of our Premium Membership Plans Member's Meal Planning Service-Monthly Access, Member's Meal Planning Service-Yearly Access or Member's Meal Planning Service-Quarterly Access. Already a Premium Member? log in your account.
Posted on Leave a comment

Tofu and Veggie Stir Fry

tofu stir fry

Crispy crunchy tofu flavored in a soy-ginger sauce and stir-fried with a bright and colorful mixture of vegetables.

This post may contain affiliate links. Please see our privacy policy for details.

Round plate with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Tofu tends to have a bad reputation for being bland. However, with the right combination of sauce and seasonings, it can soak up all the flavor and make for a delicious meal. Add fresh and colorful veggies and you get a fast and healthy dinner

The PrepYoSelf Newsletter

Prepare This Easy Tofu Stir Fry with Simple Ingredients

  • Tofu: We used firm tofu because it has less moisture and easier to get it crispy during the cooking process
  • Aromatics: We used red onions and garlic to round out the flavors of this dish, but you can also use green onions or shallots
  • Vegetables: We used a combination of colorful vegetables such as carrots, green beans, broccoli, and red bell peppers
  • Cashew: You can also use peanuts which are found in many stir fry recipes
  • Seasonings: We seasoned this dish with a honey soy sauce, along with sesame seeds and sesame oil which are traditional in Asian-inspired dishes

Round plate with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

How to Make Easy Tofu Stir Fry

  1. Press the moisture out of your tofu.
  2. Cut the tofu into cubes.
  3. Add oil to a heated wok and sear the tofu cubes on each side until golden brown.
  4. Remove the tofu, and add the vegetables.
  5. Stir until the vegetables are tender.
  6. Add back the tofu and pour in the stir-fry sauce.
  7. Top it off with cashews and sesame seeds.

Reference the recipe card below for detailed instructions.

Saute pan with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Meal Prep Tips for Tofu Stir Fry

  • Ingredients Options: To save time on prep, you can buy pre-washed and cut vegetables. There are fresh and frozen options available at the grocery store
  • Cook Methods: You can also turn this into a “sheet pan” stir fry recipe and cook it in the oven or your Air Fryer. Just coat the tofu and vegetables in oil and sprinkle with garlic powder and salt. Roast in the oven at 400F for 12 to 15 minutes or cook it in the Air Fryer at 360F for 8 to 10 minutes. In the end, drizzle it with the stir-fry sauce.
  • To Serve: You can enjoy this meal with a side of steamed rice or cauliflower rice if you want to keep it low-carb
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.
  • To Reheat: The meal can be reheated in the microwave

Glass meal prep container with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Tofu Stir Fry

Tofu and Veggie Stir Fry

Flavorful, crispy tofu tossed with fresh and colorful vegetables are perfect for a quick and healthy vegetarian dinner.
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • saute pan

Ingredients
  

  • 12 oz tofu (firm)
  • 1/4 cup red onions (sliced)
  • 1/4 cup shredded carrots
  • 1 cup green beans (washed and trimmed)
  • 1 cup broccoli florets
  • 1 red bell pepper
  • 2 tablespoons cashews
  • 1/2 teaspoon sesame seeds
  • 1 tablespoon olive oil

Stir Fry Sauce

  • 2 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon red chili flakes

Instructions
 

  • Prep the veggies: Cut the bell peppers into one inch cubes, dice the red onions, cut the green beans into one inch pieces, and make sure the florets are cut in half.
  • Make the stir fry sauce: In a mixing bowl, mix together the stir fry sauce until it is well blended.
  • Prep the tofu: Next, cut the tofu block in half and place each block in between several paper towels. Press down on the tofu to remove the excess moisture. Cut the tofu into one inch cubes.
  • Cook the tofu: Add oil to a skillet on medium high heat and sear the tofu cubes on each side until it is completely golden brown all around (about 2 to 3 minutes each side)
  • Cook the veggies: Next, remove the tofu from the skillet. Add the onions and carrots and saute until they soften. Then, add the green beans, red bell peppers, and broccoli florets. Add the stir fry sauce and mix it around for 3 to 4 minutes until the veggies are tender.
  • Combine it all together: At the end, add the tofu back into the pan and top it off with the cashews and sesame seeds.

Similar Recipes

cauliflower rice

Cauliflower Fried Rice

broccoli beef

Ground Beef and Broccoli Vegetable Stir Fry

peanut chicken

Peanut Chicken and Celery Vegetable Stir Fry

You Might Also Like

Joel Gott Sauvignon Blanc White Wine

Amazon Brand – Happy Belly Roasted and Salted Peanuts

Trader joe’s Chili Onion Crunch

Frequently Asked Questions

How long can you keep this in the fridge?

You can store it in an airtight container for up to 3 to 4 days.


What else can I serve with this tofu stir fry?

Enjoy this recipe with steamed rice, lo mein noodles, or even with quinoa.


What can I substitute cashews with?

Regular peanuts or pine nuts are great tasty options!