Vegan Meal Prep – Low Calorie

Vegan Meal Prep - Low Calorie - Healthy, Weight Loss- Seitan Beef and Broccoli - High Protein - Cheap - Rich Bitch Cooking Blog

This low calorie, high protein meal prep is crazy cheap! And stupid easy to make. I did cut a bunch of corners as always. Fast and easy is the way. This made 7 meals!

Need some conformation on the safest way to cook, store and reheat meal prep? Still Tasty is the website for you! Also I got these containers on ebay (cheaper than amazon!).

All of our Vegan Meal Preps Here

Vegan Meal Prep - Low Calorie - Healthy, Weight Loss- Seitan Beef and Broccoli - High Protein - Cheap - Rich Bitch Cooking Blog

  • First make the seitan (it takes about an hour)
  • Cook the rice (about 15 minutes)
  • Use steamer bags of broccoli so you can skip the step of veggie prep
  • Saute bell peppers
  • If you don’t own store bought sauce then make some (5 minutes)

Vegan Meal Prep - Low Calorie - Healthy, Weight Loss- Seitan Beef and Broccoli - High Protein - Cheap - Rich Bitch Cooking Blog

Since I’m using steamer bags of broccoli I’ll store my meal preps with just seitan, bell pepper and rice. When I go to eat my meal prep I’ll microwave my broccoli steamer bag and add half to that days meal and put the other half of the broccoli into the next days meal prep container.

Vegan Meal Prep - Low Calorie - Healthy, Weight Loss- Seitan Beef and Broccoli - High Protein - Cheap - Rich Bitch Cooking Blog

Seitan Recipe:
1.25 cups gluten flour (200 g), 1/4 cup chickpea flour (30 g), about 1 cup water (more or less)

*1 TB corn starch + 1 TB sesame seed oil for step 6 (a step you can skip)

  1. Mix dry ingredient together
  2. Mix water with dry ingredients. Add more water if needed or extra gluten flour if your dough is too sticky.
  3. Wrap with cheese cloth, cover with water and lightly boil (simmer?) for an hour
  4. Once seitan dough is cooked remove it from the water and let cool enough to handle
  5. Slice dough into thin long pieces as shown in the video. Cut long pieces into beef shaped strips.
  6. You can coat the strips in 1 TB corn starch then saute in a skillet with 1 TB oil but I think that step was useless. <— Skip step if you want
  7. Mix seitan strips with sauce of choice. DONE

Vegan Meal Prep - Low Calorie - Healthy, Weight Loss- Seitan Beef and Broccoli - High Protein - Cheap - Rich Bitch Cooking Blog

Sauce:
If you want to make a sauce I have many homemade Asian sauce recipes that are easy to follow. You can make a lo-mein sauce, Thai almond butter sauce or this AMAZING Kung Pao sauce. I recommend using a store bought sauce to streamline the meal prep process.

I had a sauce in my fridge that I’ve been avoiding because it’s way too watery to add to anything I eat. Today I decided to thicken it up, add a little sriracha and put it on my seitan strips. It came out perfect! Here’s what I did:

1/2 cup triple ginger teriyaki sauce, 2 ts corn starch + 1/4 cup cold water, 2 ts sriracha, additional water

*bell pepper with oil

  1. I sauteed 160 grams of frozen bell pepper with 1 TB sesame seed oil. Once veggies were heated I removed the bell peppers. I left the leftover liquid in the skillet.
  2. I added sauce and sriracha to the skillet and simmered
  3. I mixed 2 ts corn starch with 1/4 cup cold water. Then added it to the skillet. Mix well. Sauce will thicken once everything boils. If sauce thickens too much add some water to get ideal thickness.
  4. Mix sauce with seitan strips. DONE

Rice:
I cooked 160 gram dry sushi rice since I own a 15 lb bag of the stuff.

Put rice in 7 containers. Add seitan to the container and garnish with bell pepper. Have 3.5 bags of broccoli in the freezer. ENJOY

Inspired by Connoisseurus Veg

Calories // Macros
350 calories – 4.6g fat, 43.6g carbs, 26.3g protein

22 cents – 3.5 servings dry rice (160 g)
$2 – 200g gluten flour
25 cents? – 30g chickpea flour
$1.25? – 1/2 cup teriyaki sauce
10 cents? – 2 ts sriracha
10 cents? – 2 TB corn starch
$4.15 – 3.5 bags frozen broccoli (aldi)
50 cents? – 160g frozen bell pepper (aldi)
30 cents – 2 TB oil
$2 – cheese cloth
TOTAL COST $10.87 // $1.55 per meal

 

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12 comments

  1. Is there any way to cook the seitan if you don’t have a cheese cloth? Really want to make this tomorrow because it looks tasty!

    • Yes!

      If you look at my seitan sausage recipe you’ll see that I just portioned them in to sausage shapes, wrapped them in foil and steamed them for 45 minutes.

      You can totally boil the dough without cheese cloth but the edges might fall apart. It’s hard to explain but if you watch my vegan fried chicken video I just boiled them in water without chz cloth. They came out great but a little soggy around the edges.

      All good options. Let me know how it goes.

      • I just finished making this! For my first attempt making seitan, it turned out reallllly well. I think while steaming it, I had it too high because the foil was burning haha. But it came out really tasty, I used a teriyaki sauce from trader joes!

        Thank you so much, I’m not vegan but want to eat a lot more vegan foods, and all your videos make it easy for me (being a college student on my own and learning how cook)!

        • I’m not vegan either! ha ha ha. And my foil often comes out looking burnt when I steam it too. I’m glad it worked out! It’s pretty easy. Dude thanks for the follow up 🙂

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