Meal Details

1. Breaded seitan nuggets

227cal, 17p, 18c, 9f (per meal)

Scale to:

Seitan, broken into bite-sized pieces

1/2 lbs (227g)

4 tbsp (68g)

1/3 cup (36g)

4 dash (1g)

4 dash (1g)

1 dash, ground (0g)

2 tbsp (30mL)

2 tbsp (30mL)

1 tsp (3g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

In a small bowl, combine bread crumbs, garlic powder, coriander, cumin, and black pepper. In a separate bowl, add the soy sauce.

Dip the seitan nuggets in the soy sauce, then in the bread crumb mixture until fully coated. Set aside.

Heat oil in a skillet over medium heat. Fry seitan until browned on all sides.

Serve with ketchup.

2. Milk

99cal, 5p, 8c, 5f (per meal)

Scale to: , 2/3 cup(s)

Whole milk

2/3 cup(s) (160mL)

3. Simple Greek cucumber salad

141cal, 9p, 9c, 7f (per meal)

Scale to:

Cucumber, sliced into half moons

2 cucumber (8-1/4") (602g)

2 tbsp (30mL)

2 tsp (10mL)

2 tsp (2g)

1 tbsp (15mL)

Nonfat greek yogurt, plain

1 cup (280g)

Red onion, thinly sliced

1/2 medium (2-1/2" dia) (55g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.

Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.

Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.