Meal Details

1. Breaded seitan nuggets

453cal, 35p, 36c, 18f (per meal)

Scale to:

1 lbs (454g)

1/2 cup (136g)

2/3 cup (72g)

1 tsp (2g)

1 tsp (2g)

2 dash, ground (1g)

4 tbsp (60mL)

4 tbsp (60mL)

2 tsp (6g)

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. Fruit juice

143cal, 2p, 32c, 1f (per meal)

Scale to: , 1 1/4 cup(s)

10 fl oz (300mL)

3. Simple salad with tomatoes and carrots

147cal, 6p, 11c, 5f (per meal)

Scale to:

3 medium whole (2-3/5" dia) (369g)

3 hearts (1500g)

1 1/2 medium (92g)

1/4 cup (68mL)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

In a large bowl, add the lettuce, tomato, and carrots; mix.

Pour dressing over when serving.