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!).
- 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)
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.
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)
- Mix dry ingredient together
- Mix water with dry ingredients. Add more water if needed or extra gluten flour if your dough is too sticky.
- Wrap with cheese cloth, cover with water and lightly boil (simmer?) for an hour
- Once seitan dough is cooked remove it from the water and let cool enough to handle
- Slice dough into thin long pieces as shown in the video. Cut long pieces into beef shaped strips.
- 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
- Mix seitan strips with sauce of choice. DONE
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
- 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.
- I added sauce and sriracha to the skillet and simmered
- 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.
- Mix sauce with seitan strips. DONE
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