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‘Seitan’ Instead of ‘Tuna’: 5 High Protein Plant-Based Meal Prep Ideas

white and black wooden blocks

Introduction: If you’re searching for a plant-based alternative to tuna that’s high in protein and versatile in its applications, look no further than seitan. Seitan, also known as wheat meat or wheat gluten, offers a chewy texture and a neutral taste that can mimic the texture and flavor of tuna in various dishes. In this post, we’ll explore five delectable and protein-packed meal prep ideas featuring seitan instead of tuna. Get ready to elevate your plant-based cooking game with these tantalizing recipes!

  1. Seitan Salad: Ingredients:
  • Seitan
  • Mixed greens (spinach, lettuce, arugula)
  • Cucumber
  • Cherry tomatoes
  • Red onion
  • Olives
  • Lemon juice
  • Olive oil
  • Dried oregano
  • Salt and pepper

Instructions:

  • Cut the seitan into bite-sized pieces.
  • In a bowl, combine the mixed greens, sliced cucumber, halved cherry tomatoes, thinly sliced red onion, and olives.
  • Add the seitan to the salad and toss gently to combine.
  • Drizzle the salad with fresh lemon juice and olive oil.
  • Season with dried oregano, salt, and pepper to taste.
  • Enjoy a refreshing and protein-rich seitan salad as a light and satisfying meal.
  1. Seitan “Tuna” Sandwich: Ingredients:
  • Seitan
  • Bread or sandwich rolls
  • Vegan mayonnaise
  • Dijon mustard
  • Celery, finely chopped
  • Red onion, finely chopped
  • Dill pickle relish
  • Fresh dill (optional)
  • Lettuce, tomato, and any other desired sandwich toppings

Instructions:

  • Slice the seitan into thin strips or shred it to mimic the texture of tuna.
  • In a bowl, mix vegan mayonnaise, Dijon mustard, celery, red onion, and dill pickle relish to create the tuna-like filling.
  • Add the seitan to the bowl and mix everything together until well combined.
  • Spread the seitan “tuna” mixture onto bread or sandwich rolls.
  • Top with lettuce, tomato, fresh dill (if desired), and any other preferred sandwich toppings.
  • Serve the seitan “tuna” sandwich as a hearty and protein-packed lunch option.
  1. Seitan Niçoise Salad: Ingredients:
  • Seitan
  • Potatoes, boiled and quartered
  • Green beans, blanched
  • Cherry tomatoes, halved
  • Kalamata olives
  • Red onion, thinly sliced
  • Fresh parsley, chopped
  • Lemon juice
  • Olive oil
  • Dijon mustard
  • Salt and pepper

Instructions:

  • Slice the seitan into thin strips or cubes.
  • In a large salad bowl, combine the boiled potatoes, blanched green beans, cherry tomatoes, kalamata olives, thinly sliced red onion, and fresh parsley.
  • In a separate small bowl, whisk together lemon juice, olive oil, Dijon mustard, salt, and pepper to create the dressing.
  • Drizzle the dressing over the salad ingredients and toss gently to coat.
  • Add the seitan to the salad and mix everything together.
  • Serve the seitan Niçoise salad as a protein-rich and vibrant meal.
  1. Seitan Sushi Rolls: Ingredients:
  • Seitan
  • Nori sheets
  • Sushi rice
  • Avocado
  • Cucumber
  • Carrot
  • Soy sauce
  • Wasabi (optional)
  • Pickled ginger (optional)

Instructions:

  • Slice the seitan into thin strips or cubes.
  • Prepare sushi rice according to package instructions.
  • Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice on top.
  • Add strips of seitan, avocado, cucumber, and carrot as your fillings.
  • Roll the sushi tightly using the bamboo mat, applying gentle pressure.
  • Slice the sushi roll into bite-sized pieces and serve with soy sauce, wasabi, and pickled ginger for a delightful seitan sushi experience.
  1. Seitan Pasta Puttanesca: Ingredients:
  • Seitan
  • Pasta of your choice
  • Olive oil
  • Garlic
  • Red chili flakes
  • Canned diced tomatoes
  • Kalamata olives, pitted and chopped
  • Capers
  • Fresh basil, chopped
  • Salt and pepper

Instructions:

  • Cook the pasta according to the package instructions until al dente. Drain and set aside.
  • Slice the seitan into thin strips or cubes.
  • In a large skillet, heat olive oil and sauté minced garlic and red chili flakes until fragrant.
  • Add the seitan to the skillet and cook until lightly browned.
  • Stir in canned diced tomatoes, kalamata olives, capers, and fresh basil.
  • Simmer the sauce for a few minutes to allow the flavors to meld together.
  • Season with salt and pepper to taste.
  • Toss the cooked pasta in the seitan puttanesca sauce until well coated.
  • Serve the seitan pasta puttanesca as a savory and protein-packed meal.

Conclusion: With these five high-protein plant-based meal prep ideas featuring seitan as a substitute for tuna, you can enjoy a wide array of flavorful and protein-rich dishes. Seitan’s versatility allows it to be used in salads, sandwiches, sushi rolls, pasta, and more, providing a satisfying plant-based alternative to traditional tuna-based meals. Incorporate these recipes into your meal prep routine and savor the goodness of seitan while nourishing your body with plant-based protein. Stay tuned for more exciting and nutritious plant-based meal prep ideas in our upcoming posts!

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‘Tempeh’ Instead of ‘Shrimp’: 5 High Protein Plant-Based Meal Prep Ideas

tempeh on a plate

Introduction: If you’re looking to add a protein-packed and flavorful twist to your meal prep routine, tempeh is an excellent plant-based substitute for shrimp. Tempeh, made from fermented soybeans, offers a hearty texture and a rich nutty flavor that can elevate any dish. In this post, we’ll explore five high-protein plant-based meal prep ideas featuring tempeh that are sure to satisfy your taste buds. Get ready to discover delicious and sustainable alternatives to shrimp with these tantalizing recipes!

  1. Tempeh Stir-Fry with Mixed Vegetables: Ingredients:
  • Tempeh
  • Assorted vegetables (broccoli, bell peppers, carrots, snap peas)
  • Soy sauce
  • Sesame oil
  • Garlic
  • Ginger
  • Red chili flakes (optional)
  • Brown rice or quinoa

Instructions:

  • Slice the tempeh into thin strips or cubes.
  • In a hot skillet or wok, heat some sesame oil and stir-fry the tempeh until it becomes golden brown and slightly crispy.
  • Remove the tempeh from the pan and set it aside.
  • In the same pan, add the chopped garlic, ginger, and vegetables, and stir-fry until they are tender-crisp.
  • Return the tempeh to the pan, add soy sauce and red chili flakes (if desired), and toss everything together.
  • Serve the stir-fry over a bed of cooked brown rice or quinoa for a satisfying and protein-packed meal.
  1. Tempeh “Shrimp” Tacos: Ingredients:
  • Tempeh
  • Taco shells or tortillas
  • Avocado
  • Cabbage slaw (shredded cabbage, carrots, lime juice, and cilantro)
  • Lime wedges
  • Hot sauce (optional)

Instructions:

  • Cut the tempeh into small rectangular pieces, resembling the size of shrimp.
  • In a skillet, heat some oil and cook the tempeh until it turns golden brown and crispy.
  • Warm up the taco shells or tortillas in the oven or on a stovetop.
  • Assemble the tacos by adding the crispy tempeh, sliced avocado, and cabbage slaw.
  • Squeeze some lime juice over the tacos and add hot sauce for an extra kick of flavor if desired.
  • Enjoy these tempeh “shrimp” tacos as a protein-packed and satisfying meal option.
  1. Grilled Tempeh Skewers with Peanut Sauce: Ingredients:
  • Tempeh
  • Assorted vegetables (onions, bell peppers, zucchini)
  • Peanut butter
  • Soy sauce
  • Lime juice
  • Garlic
  • Maple syrup or agave nectar
  • Sriracha sauce (optional)
  • Wooden skewers, soaked in water

Instructions:

  • Cut the tempeh and vegetables into bite-sized pieces.
  • Thread the tempeh and vegetables onto the soaked wooden skewers, alternating between them.
  • In a bowl, whisk together peanut butter, soy sauce, lime juice, minced garlic, maple syrup or agave nectar, and sriracha sauce (if desired) to create the peanut sauce.
  • Preheat a grill or grill pan over medium heat and lightly grease it.
  • Grill the skewers for a few minutes on each side until the tempeh and vegetables are nicely charred and cooked through.
  • Serve the grilled tempeh skewers with peanut sauce as a flavorful and protein-packed meal.
  1. Tempeh and Vegetable Curry: Ingredients:
  • Tempeh
  • Assorted vegetables (cauliflower, potatoes, peas, carrots)
  • Coconut milk
  • Curry paste or powder
  • Onion
  • Garlic
  • Ginger
  • Cilantro (for garnish)
  • Basmati rice or naan bread

Instructions:

  • Cut the tempeh into small cubes and chop the vegetables into bite-sized pieces.
  • In a large pot or pan, sauté chopped onion, minced garlic, and grated ginger until fragrant.
  • Add the tempeh and vegetables to the pot and cook for a few minutes until they start to soften.
  • Stir in the curry paste or powder, coating the tempeh and vegetables evenly.
  • Pour in the coconut milk and simmer for about 15-20 minutes, or until the vegetables are tender and the flavors have melded together.
  • Serve the tempeh and vegetable curry over basmati rice or with warm naan bread, garnished with fresh cilantro.
  1. Tempeh “Shrimp” Pasta: Ingredients:
  • Tempeh
  • Pasta of your choice
  • Olive oil
  • Garlic
  • Lemon juice
  • Dried Italian herbs (oregano, basil, thyme)
  • Spinach or kale
  • Cherry tomatoes
  • Salt and pepper
  • Vegan Parmesan cheese (optional)

Instructions:

  • Cook the pasta according to the package instructions until al dente. Drain and set aside.
  • In a pan, heat olive oil and sauté minced garlic until fragrant.
  • Crumble the tempeh and add it to the pan, cooking until it starts to brown.
  • Add lemon juice, dried Italian herbs, salt, and pepper to the pan and stir to combine.
  • Toss in spinach or kale and halved cherry tomatoes, cooking until the greens wilt and the tomatoes soften.
  • Add the cooked pasta to the pan, stirring to coat it with the tempeh mixture.
  • Serve the tempeh “shrimp” pasta with a sprinkle of vegan Parmesan cheese, if desired, for a comforting and protein-rich meal.

Conclusion: With these five high-protein plant-based meal prep ideas featuring tempeh as a substitute for shrimp, you can enjoy flavorful and satisfying dishes while reducing your environmental impact. Tempeh’s unique texture and nutty flavor make it a versatile ingredient that can transform any recipe into a delicious and protein-packed plant-based option. Try out these recipes and let your taste buds rejoice in the vibrant flavors of tempeh. Stay tuned for more mouthwatering and sustainable meal prep ideas in our upcoming posts!

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‘Tofu’ Instead of ‘Salmon’: 5 High Protein Plant-Based Meal Prep Ideas

photo of tofu on white ceramic plate

Introduction: If you’re looking for a delicious and nutritious alternative to seafood, tofu is an excellent plant-based option that can provide you with the protein you need. Packed with essential amino acids and versatile in its preparation, tofu can easily replace salmon in your meal prep routine. In this post, we’ll explore five high-protein plant-based meal prep ideas featuring tofu that are not only healthy but also incredibly tasty. Get ready to elevate your plant-based cooking game with these delectable recipes!

  1. Crispy Tofu Stir-Fry: Ingredients:
  • Firm tofu
  • Assorted vegetables (bell peppers, broccoli, carrots, snap peas)
  • Soy sauce
  • Sesame oil
  • Garlic
  • Ginger
  • Red chili flakes (optional)
  • Brown rice

Instructions:

  • Start by pressing the tofu to remove excess moisture, then cut it into cubes.
  • In a hot skillet or wok, add some sesame oil and stir-fry the tofu until it turns golden brown and crispy.
  • Remove the tofu from the pan and set it aside.
  • In the same pan, add the chopped garlic, ginger, and vegetables, and stir-fry until they are tender-crisp.
  • Return the tofu to the pan, add soy sauce and red chili flakes (if desired), and toss everything together.
  • Serve the stir-fry over a bed of cooked brown rice for a satisfying and protein-packed meal.
  1. Tofu “Salmon” Sushi Rolls: Ingredients:
  • Nori sheets
  • Sushi rice
  • Firm tofu
  • Avocado
  • Cucumber
  • Carrot
  • Soy sauce
  • Wasabi (optional)
  • Pickled ginger (optional)

Instructions:

  • Press the tofu to remove excess moisture, then slice it into thin strips.
  • Prepare sushi rice according to package instructions.
  • Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice on top.
  • Add strips of tofu, avocado, cucumber, and carrot as your fillings.
  • Roll the sushi tightly using the bamboo mat, applying gentle pressure.
  • Slice the sushi roll into bite-sized pieces and serve with soy sauce, wasabi, and pickled ginger for a traditional sushi experience with a plant-based twist.
  1. Tofu and Vegetable Skewers: Ingredients:
  • Firm tofu
  • Assorted vegetables (bell peppers, zucchini, cherry tomatoes, mushrooms)
  • Olive oil
  • Lemon juice
  • Garlic powder
  • Paprika
  • Salt and pepper

Instructions:

  • Cut the tofu into cubes and prepare the vegetables by chopping them into bite-sized pieces.
  • Thread the tofu and vegetables onto skewers, alternating between them.
  • In a small bowl, mix olive oil, lemon juice, garlic powder, paprika, salt, and pepper to create a marinade.
  • Brush the marinade onto the tofu and vegetables skewers.
  • Grill the skewers on medium heat until the tofu is lightly browned and the vegetables are tender.
  • Serve the skewers as a protein-rich main course or as a flavorful addition to a salad or grain bowl.
  1. Tofu and Spinach Stuffed Shells: Ingredients:
  • Jumbo pasta shells
  • Firm tofu
  • Spinach (fresh or frozen)
  • Onion
  • Garlic
  • Marinara sauce
  • Nutritional yeast
  • Dried basil
  • Salt and pepper

Instructions:

  • Cook the jumbo pasta shells according to package instructions, then set them aside.
  • In a pan, sauté chopped onion and garlic until fragrant and translucent.
  • Crumble the tofu and add it to the pan along with spinach. Cook until the spinach is wilted and the tofu is heated through.
  • Stir in nutritional yeast, dried basil, salt, and pepper for added flavor.
  • Preheat your oven to 375°F (190°C).
  • Stuff the cooked pasta shells with the tofu and spinach mixture and arrange them in a baking dish.
  • Pour marinara sauce over the shells, cover with foil, and bake for 20-25 minutes, or until the sauce is bubbly.
  • Serve the stuffed shells as a comforting and protein-packed meal that will satisfy even the most discerning palates.
  1. Tofu Caesar Salad: Ingredients:
  • Romaine lettuce
  • Firm tofu
  • Croutons (store-bought or homemade)
  • Vegan Caesar dressing
  • Lemon juice
  • Garlic powder
  • Nutritional yeast
  • Salt and pepper

Instructions:

  • Slice the tofu into thin strips and press to remove excess moisture.
  • In a bowl, mix together lemon juice, garlic powder, nutritional yeast, salt, and pepper to create a marinade.
  • Place the tofu strips in the marinade and let them soak for 15-20 minutes.
  • Heat a non-stick skillet over medium heat and cook the tofu until it turns golden brown and crispy.
  • Assemble a bed of fresh romaine lettuce, top it with the crispy tofu, croutons, and drizzle with vegan Caesar dressing.
  • Enjoy a delicious and protein-rich Caesar salad with a tofu twist that will leave you feeling satisfied and nourished.

Conclusion: With these five high-protein plant-based meal prep ideas, you can easily replace seafood with tofu and enjoy nutritious, delicious, and cruelty-free alternatives. Tofu offers a versatile canvas for your culinary creations, allowing you to explore a wide range of flavors and textures. Give these recipes a try, and discover the incredible potential of tofu in your plant-based cooking adventures. Stay tuned for more creative and protein-packed meal prep ideas in our next posts!

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The Splendid Protein of Spirulina: 5 Plant-Based Meal Prep Ideas

basil leaves and avocado on sliced bread on white ceramic plate

A small, microscopic blue-green algae, spirulina has surged in popularity due to its impressive nutritional profile. It boasts high levels of protein, vitamins, and minerals, making it a favored choice among health enthusiasts and the vegan community.

Spirulina has a slightly savory, sea-like flavor, making it easy to incorporate into a variety of dishes. In powder form, it can be effortlessly added to smoothies, salads, and even baked goods for a nutrient boost. Let’s dive into 10 meal prep ideas with spirulina as the star protein source, substituting for the commonly used beef.

1. Spirulina Smoothie Bowl

Start your day with this vibrant, nutrient-dense bowl of goodness.

  • Serving Size: 300g
  • Estimated Macros: 250 calories, 15g protein, 45g carbs, 5g fat
  • Preparation time: 5 minutes
  • Cooking instructions: Blend together frozen bananas, a generous spoonful of spirulina powder, a splash of almond milk, and a handful of spinach until smooth. Pour this into a bowl and top with fresh berries, chia seeds, and a drizzle of honey. Enjoy this bright bowl for a refreshing start to your day.
  • Best time to eat: Breakfast
  • Storage instructions: Best enjoyed immediately after preparation.

2. Vegan Spirulina Pesto Pasta

This pasta dish is a delicious twist on the classic, with a punch of protein from spirulina.

  • Serving Size: 350g
  • Estimated Macros: 430 calories, 18g protein, 60g carbs, 15g fat
  • Preparation time: 20 minutes
  • Cooking instructions: To make the pesto, blend together fresh basil, pine nuts, garlic, nutritional yeast, spirulina powder, and olive oil. Cook your preferred pasta as per packet instructions, and stir through the spirulina pesto. Enjoy this flavorful dish sprinkled with extra nutritional yeast and a side of cherry tomatoes.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stove before serving.

3. Spirulina Infused Quinoa Salad

This fresh salad is a perfect mix of crunch, flavor, and nutrition.

  • Serving Size: 250g
  • Estimated Macros: 350 calories, 15g protein, 45g carbs, 12g fat
  • Preparation time: 20 minutes
  • Cooking instructions: Cook quinoa as per packet instructions, adding a teaspoon of spirulina powder towards the end. In a large bowl, combine the cooled spirulina-infused quinoa with chopped cucumber, cherry tomatoes, olives, and feta cheese. Dress the salad with a drizzle of olive oil, lemon juice, and salt and pepper to taste.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days. Best served chilled.

4. Spirulina Energy Balls

These energy balls are perfect for a quick snack or a post-workout fuel-up.

  • Serving Size: 3 balls
  • Estimated Macros: 250 calories, 8g protein, 35g carbs, 10g fat
  • Preparation time: 15 minutes (plus chilling time)
  • Cooking instructions: In a food processor, combine dates, oats, almonds, a scoop of spirulina powder, and a drizzle of honey. Pulse until the mixture comes together. Roll the mixture into bite-sized balls and chill in the fridge for an hour before enjoying.
  • Best time to eat: Snack time
  • Storage instructions: Store in an airtight container in the fridge for up to 1 week.

5. Spirulina Avocado Toast

Avocado toast gets a superfood upgrade in this easy recipe.

  • Serving Size: 2 slices
  • Estimated Macros: 330 calories, 12g protein, 35g carbs, 18g fat
  • Preparation time: 10 minutes
  • Cooking instructions: Mash a ripe avocado with a touch of lemon juice, salt, pepper, and a teaspoon of spirulina powder. Spread this vibrant green mixture over whole-grain toast. Top with radish slices and sesame seeds for extra crunch.
  • Best time to eat: Breakfast or lunch
  • Storage instructions: Best enjoyed immediately after preparation.

More to come in the next post. Experiment with these delicious recipes and don’t forget to share your experiences and tweaks in the comments below. Happy cooking and enjoy your exploration into the world of spirulina!

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Seitan, the Vegan’s Chicken: 10 High-Protein, Plant-Based Meal Prep Ideas

woman smelling a bottle of essential oil

Seitan, also known as wheat meat or gluten meat, has long been a staple of the vegan and vegetarian diet. Made from the protein component of wheat, seitan is a remarkably versatile ingredient, often celebrated for its uncanny ability to mimic the texture of meat, specifically chicken.

When cooked right, seitan can be tender and juicy, absorbing the flavors of the marinades and seasonings it’s paired with. It’s also a fantastic source of protein, with an impressive 25 grams per 3.5-ounce serving. Now, if you’re wondering how to incorporate seitan into your diet in a delicious, gourmet style, this post is for you.

We’re bringing you 10 meal prep ideas, transforming seitan into delicious, high-protein, chicken-alternative dishes. So let’s begin:

1. Seitan ‘Chicken’ Parmesan

Turn your traditional Chicken Parmesan into a delightful plant-based dish with seitan.

  • Serving Size: 250g
  • Macros (per serving): 320 calories, 25g protein, 35g carbs, 9g fat
  • Preparation time: 20 minutes
  • Cooking instructions: Begin by sautéing your seitan slices in a pan with some olive oil until they’re golden and crispy. Set these aside and in the same pan, prepare a tomato sauce with garlic, onions, canned tomatoes, and fresh basil. Once this has simmered down, add the seitan back in and sprinkle a generous helping of vegan cheese on top. Pop this into the oven until the cheese is melty and slightly browned. Serve this over a bed of whole wheat spaghetti.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat in the oven before serving.

2. Teriyaki Seitan Stir-fry

This Asian-inspired dish brings a medley of flavors and textures, perfect for a quick and healthy lunch or dinner.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 28g protein, 40g carbs, 8g fat
  • Preparation time: 25 minutes
  • Cooking instructions: Start by preparing your teriyaki sauce by combining soy sauce, rice vinegar, a sweetener like maple syrup, and a bit of cornstarch in a bowl. In a hot pan, sauté your seitan pieces until they’re browned and slightly crispy. Remove these and add in a medley of your favorite stir-fry veggies – think bell peppers, snap peas, and broccoli. Once these are tender, add the seitan back in and pour the sauce over, letting everything simmer until the sauce thickens. Serve over a bed of brown rice.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stovetop before serving.

3. Seitan ‘Chicken’ and Quinoa Salad

This protein-packed salad is not only delicious but is also quick and easy to prepare.

  • Serving Size: 250g
  • Macros (per serving): 310 calories, 25g protein, 30g carbs, 9g fat
  • Preparation time: 15 minutes
  • Cooking instructions: Begin by pan-grilling your seitan ‘chicken’ strips until they’re slightly crispy on the edges. Simultaneously, prepare your quinoa as per packet instructions. Once done, toss the quinoa, seitan, and your choice of greens, cherry tomatoes, cucumbers, and olives in a large salad bowl. Drizzle with a lemon vinaigrette and enjoy a satisfyingly fresh meal.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days. This dish is best served cold.

4. Barbecue Seitan ‘Chicken’ Skewers

These skewers are perfect for a protein-packed plant-based barbecue.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 27g protein, 45g carbs, 8g fat
  • Preparation time: 30 minutes (plus marinating time)
  • Cooking instructions: Slice seitan into large chunks and marinate in your favorite BBQ sauce for at least two hours. Thread the seitan onto skewers, alternating with peppers, onions, and cherry tomatoes. Grill until seitan is slightly charred and vegetables are tender. Serve with a fresh salad or grilled corn on the cob.
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat on the grill or in the oven before serving.

5. Hearty Seitan ‘Chicken’ Noodle Soup

Comfort food at its best, this soup will fill you up without weighing you down.

  • Serving Size: 350g
  • Macros (per serving): 320 calories, 27g protein, 40g carbs, 7g fat
  • Preparation time: 35 minutes
  • Cooking instructions: Start by sautéing onions, garlic, and carrots in a large pot. Add in chunks of seitan and lightly brown them. Pour in vegetable broth, bay leaves, thyme, and your choice of noodles. Let this simmer until the noodles are cooked and the flavors meld together. Season with salt and pepper to taste, and serve hot with a sprinkle of fresh parsley.
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stove before serving.

6. ‘Chicken’ Caesar Salad with Seitan

This vegan spin on a classic dish is sure to delight.

  • Serving Size: 250g
  • Macros (per serving): 330 calories, 26g protein, 35g carbs, 10g fat
  • Preparation time: 20 minutes
  • Cooking instructions: Pan-fry your seitan until it’s crispy and golden. Set it aside to cool. For the Caesar dressing, blend together cashews soaked overnight, lemon juice, Dijon mustard, capers, and a garlic clove. Arrange Romaine lettuce on a plate, sprinkle over the seitan, and drizzle with the Caesar dressing. Top with some vegan Parmesan shavings and enjoy.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the salad and dressing separately in the fridge for up to 3 days. Assemble when ready to serve.

7. Spicy Seitan ‘Chicken’ Tacos

These tacos offer a satisfying crunch and a kick of heat.

  • Serving Size: 3 tacos
  • Macros (per serving): 350 calories, 28g protein, 40g carbs, 8g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Sauté seitan strips with onion, bell pepper, and a blend of spices like smoked paprika, cumin, and chili powder. Once the seitan is crispy and the spices are well absorbed, assemble your tacos with a base of the seitan mixture, a handful of shredded lettuce, and a dollop of salsa and vegan sour cream.
  • Best time to eat: Dinner
  • Storage instructions: Store the seitan mixture separately in the fridge for up to 3 days. Assemble the tacos when ready to serve.

8. Thai Green Curry with Seitan ‘Chicken’

This creamy and spicy curry is packed with authentic Thai flavors.

  • Serving Size: 350g
  • Macros (per serving): 360 calories, 26g protein, 40g carbs, 12g fat
  • Preparation time: 35 minutes
  • Cooking instructions: In a large pot, sauté green curry paste until fragrant. Add in coconut milk and let it simmer. Add seitan chunks, bell peppers, and snap peas. Let it cook until the vegetables are tender and the seitan has absorbed the curry flavors. Serve this aromatic dish with a side of steamed jasmine rice.
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stove before serving.

9. Seitan ‘Chicken’ and Vegetable Stir-fry

A quick and easy dish, perfect for those busy weeknights.

  • Serving Size: 300g
  • Macros (per serving): 340 calories, 28g protein, 38g carbs, 9g fat
  • Preparation time: 25 minutes
  • Cooking instructions: In a hot wok, stir-fry your seitan strips until they’re browned. Set these aside and in the same wok, stir-fry an assortment of your favorite vegetables like bell peppers, bok choy, and sugar snap peas. Add the seitan back in and season with soy sauce and a bit of sesame oil. Serve this colorful dish over brown rice or noodles.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stove before serving.

10. Baked Seitan ‘Chicken’ with Roasted Vegetables

A wholesome and hearty meal, ideal for Sunday lunch.

  • Serving Size: 350g
  • Macros (per serving): 380 calories, 30g protein, 45g carbs, 10g fat
  • Preparation time: 45 minutes
  • Cooking instructions: Marinate seitan chunks in a mixture of olive oil, lemon juice, garlic, and herbs for at least two hours. Arrange these on a baking tray along with an assortment of vegetables like carrots, potatoes, and bell peppers. Roast in the oven until the seitan is golden and the vegetables are tender.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the oven before serving.

There you have it – a delicious selection of plant-based meals using seitan ‘chicken’ as your primary protein source. Each meal is easy to prepare, packed with nutrition, and full of flavor. As always, feel free to share your personal variations or new creations in the comments. Who knows, you might inspire someone to try their hand at plant-based cooking. Happy meal prepping, and enjoy your journey to a healthier lifestyle. Don’t forget to share your experience and the post with your friends!