What I Eat to Build Muscle _ Strength (Quick _ Easy Meals!) _ High-Protein Seitan Recipe.

What's up, guys? Welcome back to another full day of eating. Today I'm having my bowl of oats as usual. I didn't want to bore you guys by showing you what I'm having for breakfast. I have made this breakfast many, many times on my channel. In this bowl of oats that I made today, I am using this protein powder. This is a brand that I purchased online from Costco. It's very inexpensive and it has great ingredients. It's Canadian, so those of you who are Canadian and you're looking for a good quality vegan protein powder that tastes good, this is a pretty good one. Second protein powder that I like to use is also purchased from Costco. This is the brand and this has pretty good macros as well. I like to use this in my sweet potato brownie that I always make every Sunday. It tastes pretty good in my brownies. These are the two protein powders that I'm currently using. If you are an American viewer and you're wondering what vegan protein powder to purchase, in the past I used to use Sprout Living quite a lot. That vegan protein powder is extremely gut friendly, high quality, and it tastes amazing. But I stopped buying it because it's pretty expensive for me to purchase it. But those of you who are in America and you're looking for a good quality vegan protein powder, you can save 20% off using my discount code. I will drop the links in the description box below if you're interested in purchasing a vegan protein powder. On my last full day of eating video, I mentioned that I will share my seitan hot dog recipe with you guys. So I will show you guys how to make those seitan hot dogs. They are extremely easy and versatile. You can add them to your salads, to your buddha bowls, to your stir fries, or wraps. It's a great hack to meal prep your seitan ahead of time at the start of your week. That way you don't have to think about your protein source. You can quickly just grab that protein and add it to whatever dishes that you're preparing for the week. So that is one of the things that I prep every Sunday without fail. I really enjoy the taste of seitan and I typically include seitan as my dinner meal after I come back from the gym in the evening because most nights I'm pretty lazy to cook a meal. So I'll just quickly toss my seitan hot dogs in an air fryer and have it with some veggies on the side or whatever else that I feel like that day. So it's going to be a quick, easy, simple, realistic full day of eating. Those of you who are new to my channel and you are tuning in for the very first time, I'd like to welcome you. I am Nisha. I'm a vegan fitness trainer. If you are someone who is trying to change your overall body composition over the age of 40 and you're looking to optimize your vegan protein and also increase some lean muscle mass, then please don't forget to hit that subscribe button. And make sure you also hit that bell icon so that every time I upload a video each week, you guys will be notified. Breakfast was good. Let's get started with our seitan recipe. For seitan to be a complete plant-based protein source, the vital wheat gluten flour, which is what we're going to be using, is not complete plant-based protein by itself. So if you combine it with other ingredients, which I'm going to do, then it becomes a complete plant-based protein source and it tastes better, in my opinion. For my dry ingredients, I am going to measure out 250 grams of vital wheat gluten flour. This packet is finished, so I'm going to use more from here. So this is 250 grams. Those of you who are wondering where I get my vital wheat gluten flour, I purchase this on Canadian Amazon. Now I am going to add 30 grams of nutritional yeast. I purchased my nutritional yeast from Healthy Planet here in Canada. For my dry ingredients, I like to keep it neutral. So I have here garlic powder, little bit of salt, and chili powder. Do this according to your taste. And the reason I like to keep my spices neutral, so that when I add this to any stir fries or whatever I am adding it to, I can flavor my seitan according to that recipe. I also like to add one teaspoon of this sesame ginger crunch, which I got from Costco. I'm going to give this dry ingredients a nice mix. We're going to keep this aside and now on to our wet ingredients. For our wet ingredients, I am going to be using lupini beans. I purchased this from Walmart or No Frills here in Canada. You can find it in the canned section where all the canned beans are. But most of you have mentioned that you're not able to find lupini beans where you live. In that case, you can replace lupini beans with either cannellini beans or chickpeas. Keep that in mind that your recipe macros are going to change because those beans are a lot more higher in carbs and they have a lot less protein in them. The reason I like to use lupini beans, as you can see, half a cup of lupini beans, 16 grams of protein. It has only 18 grams of carbs, 140 calories for half a cup. So it's pretty high in protein and a lot less in carbs compared to any other beans. So that's the reason why I like to use lupini bean in my recipe. In our blender, I am going to add these rinsed lupini beans. I'm going to add about 190 grams. And this is my leftovers. What I do with my leftovers, I transfer them into a Ziploc bag or a container. And then I just freeze these beans so that I can use them on the following week. We're going to add about 150 grams of silken tofu in here. I like to add one teaspoon of veggie bouillon in here. You can do this according to your preference. If you like, you can add vegan beef bouillon or chicken bouillon. Now I'm going to add 270 ml water. Going to go ahead and blend this. Alright, it's blended now. This is what it looks like. We're going to pour this into our dry ingredients. Just going to scrape out everything with a spatula. Give this a mix. I will eventually dig in here with my clean hands. But in the beginning, I just like to incorporate everything as much as possible with a spatula. Time to dig in with clean hands. Going to take off my rings. All incorporated in here. Here's what it's going to look like. What I like to do is I divide this dough into three equal parts to make jumbo hot dogs. So here you can have fun with your recipe. You can turn them into mini hot dogs if you like. If you're lazy like me, then you can turn them into three jumbo hot dogs. And then you can slice them and dice them throughout the week and add it to your recipes. So now I'm going to pull out my scale and clear it out. And I'm going to divide the dough into three portions. I have three pieces of parchment papers here. You're going to need them to put them into parchment paper. So I'm going to let them sit here. We're just going to roll them into a shape of hot dog. Your dough is going to be slightly on the wet side. And that's what we want. Don't worry if you find it a little sticky. So here we go. Just going to wrap it in here. Tightly twist it on each side. And then I'm going to add it to my tray. Going to repeat the process for the other two. Before I started rolling them into a hot dog, I had my oven turned on and I was preheating it at 400 degrees Fahrenheit. I like to use my toaster oven because it heats up pretty quickly. These can last in your fridge for up to eight days. So they're pretty good to meal prep ahead of time. We're going to bake these in the oven at 400 degrees Fahrenheit for 40 minutes. I'm going to use Seitan hot dog for my dinner recipe today. I am thinking of making Caesar salad. But for now, we're going to make lunch. So for lunch today, use this as my protein source. This is tempeh crumble. I'm going to quickly saute this with some bell pepper. And I have some kale here. Going to use half a red onion. I'm going to chop all these ingredients. And then I'm going to see what kind of spices I want to add in here. And I'm thinking I also want to add some green lentils in here as well, just to add more volume. Once this is ready, then we're going to add this into a burrito. So let's get started. I'm going to be using these lentils. I'm going to quickly rinse them with water. I'm only going to use about half a cup. And half a cup has 80 calories and seven grams of protein. Saute them till they turn golden brown. While onions are sauteing, I've decided I want to add some tomatoes in here as well. So I'm going to quickly dice them and keep them on the side. One tablespoon of minced garlic. After five minutes, I'm going to go ahead and add this chipotle mango seasoning. Going to add about one tablespoon. And about half a teaspoon cumin powder. Now I'm going to go ahead and crumble this tempeh in here. I'm also going to add my bell pepper. Give that a good mix. I forgot about my lentils, so I'm going to add those in here. Add some salt. It's been about five minutes and I taste tested this. This tastes amazing. Now I'm going to go ahead and add my kale. There's no recipe here. I'm just going with the flow and adding whatever I have and whatever I feel like. Tempeh usually has a little bit of bitter taste. So I'm going to offset that by adding about one teaspoon of coconut brown sugar. All right, this is done. I'm going to turn off the stove. Our tempeh crumble is ready. It turned out really good. Now I'm going to add it to our wrap. I'm using the same wraps that I used on my last YouTube video. Each one of these wraps has about 230 calories, eight grams of protein and 38 grams of carbs. So let's assemble our burrito. I'm going to add as much as I can to this wrap. This will make about two servings. So I'm going to equally divide this. And this is just enough for a second wrap. I'm going to add some cucumbers to this just for extra crunch. Then I'm going to add cilantro. I'm going to add my yogurt tahini sauce that I am currently obsessed with. It literally goes with everything. But if you're tired of this, you can replace this with my tofu sriracha mayo. I'm going to add a little bit of sauce on top. Give this a taste test. This tastes really good. If you're not a fan of tempeh, if you cook your tempeh crumble like this, you're definitely going to enjoy it. I will leave all the details in the description box below if you wish to make this meal. Hot dogs came out of the oven. I took off the parchment paper. And here is what they look like. They look very similar to my original recipe, but the texture of these hot dogs is definitely different. You want to make sure you fully cool them down and then you can refrigerate them for up to eight days in the fridge. They are going to be a bit on the soft side when you cut them as they freshly come out of the oven. So make sure you let them fully cool down and then you can break them into pieces, air fry them and add it to any dishes of your choice. A couple of hours later, as usual, I will be going to the gym. Today is my fourth workout of the week. So I will take you guys along with me and I'll show you how I train. I just wanted to share real quick what I will be having for dessert later on after my dinner meal. I am in love with watermelon this season. I've had so much watermelon, you have no idea. I absolutely love watermelon. So I'm going to slice this later on and enjoy this after my evening meal. And then I'm also going to have one piece of dark chocolate here. So this is going to be my dessert later on. Once I get back from the gym, I'm going to show you guys my quick dinner meal. It's going to be Caesar salad with seitan on top. So make sure you stick around till the end. I'm going to show you the texture of this hot dog. This is how it looks like. What I like to do is I like to break it in pieces like this, air fry it so that all the rough edges get crispy really nicely, almost like croutons for my salad. This is my older hot dog, by the way, that I pulled out from the fridge. I had one leftover. So I'm going to finish my older batch first. I like to eat about 130 grams of this, sometimes 120 to 130 grams. So I'm going to quickly measure this to see how much I have here. This is about 99 grams. So I'm going to add more. That's perfect. This is about 125 grams. So I'm going to air fry these pieces so that we can add it on top of our salad. This is a very quick and lazy meal. Honestly, you don't need much work here. All right. I'm going to air fry this for about six minutes at 400 degrees Fahrenheit till they turn crispy. While our seitan hot dog is air frying, I'm going to chop up my lettuce. I really enjoy iceberg lettuce lately. You can add any lettuce of your choice. I like to keep my meals very simple. That way, I can spend some more time cooking and preparing my kids' meals. They are very picky. So this way, if I can get my meals done and ready, I can spend more time prepping their meals. I have these sunflower seeds, so I'm going to add just a little bit of sunflower seeds, seven grams to 10 grams. On top, our seitan is air fried. This is how they become. They become very crispy and crunchy, almost like croutons. They taste really good. I'm just going to add them on top. I'm using my yogurt tahini sauce that I meal prep all the time. I make my homemade yogurt and I am obsessed with this sauce. It honestly is so creamy. You don't need to use cashew based cream for your salad. You're sneaking in extra protein because it's coming from the soy yogurt. I will leave the details of this yogurt sauce in the description box below if you wish to make it. This is my simple and realistic full day of eating. Thank you so much for watching. If you need help with nutrition or workout programs, check them out at MrsSlimOnPlants.com All the recipes that I shared here today will be in the description box below. Let me know in the comments if you end up making any of the recipes I shared here today. I'd love to hear your feedback. Thank you so much for watching. Don't forget to hit that like and subscribe button. And I will see you guys very soon on my next one. Bye.