Slide Meals

3-day slide meal plan · Protein: seitan

Days: 3
Protein: seitan
Budget:

$$—
Difficulty:

🍳🍳—

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Embark on a delightful vegan journey with seitan as the star, featuring one-pot wonders and satisfying flavors.

Slide Chain

• Day 1: Seitan Stir-Fry

• Day 2: Seitan Tacos

• Day 3: Seitan Chili Bowl

• Combined Shopping List

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Day 1: Seitan Stir-Fry

Ingredients

Main

• 1 lb seitan

• 1 onion, sliced

• 2 garlic cloves, minced

• 1 bell pepper, sliced

• 2 carrots, sliced

• 1/2 head broccoli, cut into florets

Sauce

• 1/4 cup soy sauce

• 2 tbsp olive oil

Directions

1. Heat olive oil in a pan over medium heat.

2. Add garlic and onion, sauté until onion is translucent.

3. Add seitan and cook until browned.

4. Add bell pepper, carrots, and broccoli, stir-fry for 5 minutes.

5. Pour in soy sauce and stir well, cook for another 3 minutes.

6. Reserve half of the stir-fry for tomorrow’s meal.

Cook’s Notes:

Serve with rice or noodles of choice.

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Day 2: Seitan Tacos

Ingredients

Main

• reserved seitan stir-fry

• 4 tortillas

• 1 avocado, sliced

Sides

• 1 can black beans, drained and rinsed

• 1/2 cup corn

• 1 lime, cut into wedges

Directions

1. Reheat reserved seitan stir-fry in a pan over medium heat.

2. Warm tortillas in a separate pan.

3. Fill tortillas with seitan stir-fry, avocado slices, black beans, and corn.

4. Serve with lime wedges on the side.

Cook’s Notes:

Top with fresh cilantro if desired.

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Day 3: Seitan Chili Bowl

Ingredients

Main

• 1 lb seitan, cubed

• 1 onion, diced

• 2 garlic cloves, minced

• 1 bell pepper, diced

• 1 can tomatoes

• 1 can black beans, drained and rinsed

Spices

• 2 tsp cumin

• 2 tsp chili powder

• salt and pepper to taste

Garnish

• 1/2 bunch cilantro, chopped

• 1 lime, juiced

Directions

1. Heat olive oil in a pot over medium heat.

2. Add onion and garlic, sauté until fragrant.

3. Add seitan and bell pepper, cook until seitan is browned.

4. Stir in tomatoes, black beans, cumin, and chili powder.

5. Simmer for 15 minutes, stirring occasionally.

6. Garnish with cilantro and lime juice before serving.

Cook’s Notes:

Serve with rice or bread for a complete meal.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• seitan — 2 lbs

• onion — 3

• garlic — 6 cloves

• bell pepper — 2

• carrot — 4

• broccoli — 1 head

• soy sauce — 1/2 cup

• olive oil — 1 cup

• rice — 2 cups

• tortillas — 8

• canned black beans — 2 cans

• canned tomatoes — 1 can

• cumin — 2 tsp

• chili powder — 2 tsp

• corn — 1 cup

• cilantro — 1 bunch

• lime — 3

• avocado — 2

• salt — to taste

• pepper — to taste

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Final Notes

Enjoy this vegan adventure with seitan as your guide to delicious and easy meals over three days.