https://youtu.be/PDG_yvvBCqI
Video content summary: High-Protein Vegan Dinners for a Week in Under 45 Minutes
Busy weeks fall apart fast when dinner is still a question at 7 p.m. This meal prep solves that with seven ready-to-go vegan dinners built around maple glazed seitan, farro, and broccoli.
Dani Taylor of VeganProteins put the whole batch together in under 45 minutes, with time left over while the Instant Pot and air fryer did their part. It’s practical, high in protein, and easy to portion for the week ahead.
Why this dinner prep works on a busy week
This recipe came from an older August meal plan inside the Muscles by Brussels Membership. The monthly plans are built around roughly 1,800 to 2,000 calories per day and 100 to 120 grams of protein, with recipes and shopping lists for breakfasts, snacks, lunches, dinners, and sometimes dessert.
The appeal is simple: cook once, portion everything, and stop thinking about dinner for the next seven days. Dani points out that you can keep the food in pots and build meals as needed, but pre-filled containers make life easier when the week gets packed. His on-camera aside about being sweaty from his mom’s lasagna also makes the whole thing feel real, not polished.
The maple glazed seitan dinner
This meal plan called for quinoa, but farro stepped in because quinoa was out. The final dinner still comes together as a strong high-protein option.
| Per serving | Amount |
|---|---|
| Calories | 411 |
| Carbs | 52g |
| Fat | about 4g |
| Protein | 38g |
That makes each container a solid dinner on its own, and the batch yields seven full meals.
What goes into it
You need 1 1/2 cups of farro, 4 1/2 cups of water, a generous pinch of salt, and 7 cups of broccoli. For the sauce, use 1/2 cup plus 2 tablespoons maple syrup, 3 1/2 tablespoons apple cider vinegar, 3 1/2 tablespoons low-sodium soy sauce, 10 crushed garlic cloves, and a scant tablespoon of cornstarch.
The protein is 3 1/2 cups of seitan, cut into bite-size pieces. Dani used homemade seitan because ready-to-eat seitan wasn’t available locally, but store-bought options like WestSoy or Upton’s work too.
How the batch comes together
- Start the farro first, because it takes the longest. Add the farro, water, and salt to the Instant Pot, then cook on high pressure for 10 minutes.
- Steam the broccoli at the same time. He used a steamer basket and cooked 7 cups from an 8-cup bag.
- Whisk the sauce ingredients in a small pot. Keep whisking as the cornstarch goes in so it stays smooth, then heat it over medium until it turns bubbly and thick.
- Air fry or bake the seitan for about 8 minutes so it gets crisp. After that, toss it in the sauce, half at a time, until fully coated.
- Divide the farro, broccoli, and glazed seitan into seven containers.
Dani started filming at 1:14 and finished at 2:00, which puts the whole dinner prep at under 45 minutes.
What the full day of meals looked like
The August plan didn’t stop at dinner. Breakfast was chocolate overnight chia pudding with raspberries, the first snack was apple slices with peanut butter dip, lunch was a chicken-ish chickpea salad wrap with mixed greens, the second snack was edamame with sea salt, and dessert was strawberries with dark chocolate.
Members also get more than meal plans, including bi-weekly live coaching calls, monthly workouts for gym or home, a custom app, and access to a large recipe library through the Muscles by Brussels Membership free trial. VeganProteins also links to The 28 Day Overhaul and one-on-one vegan coaching applications.
A simple way to make the week easier
A full week of high-protein vegan dinners doesn’t have to take over your afternoon. One pot of grain, one tray of broccoli, and one batch of glazed seitan can cover dinner all week.
The best part is the payoff after the cooking ends. When your schedule gets crowded, dinner is already waiting in the fridge.
