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Hey hey👋
A new week, and as always, a new meal plan awaits!
Forget about boring toast and feeling hungry an hour later after breakfast. Kickstart your morning with our Pineapple Cottage Burrito , thanks to our dedicated reader Sharon for this fantastic recipe 💫
These are the best breakfast burritos I’ve ever had 😋. You’ll have a delicious meal that will keep you full and energized in just four simple steps. You guys, you’ll never look back after trying it!
Super speedy lunches (mmm, my fave speedy Cottage Cheese Salad ) and delicious dinners (I’m looking at you, Cheesy Broccoli Casserole !), and even Baked Oats for brekkie 😎.
Treat yourself – you deserve the best🤗
On to this week’s stats:
- you’ll be getting 63g protein at about 1260kcals (three main meals);
- or 83g of protein at about 1505kcal per day with snacks, this can be even more, if you decide to skip the Perfect Protein Cookies snack for another protein shake;
- if you include the big snack, then you’ll be at 108g protein at 2020kcal per day.
If you’re not sure how many calories you should be eating please have a quick read through this page on calories .
Don’t hesitate to give me a shout if you have any questions!
Dave 🙂
PS. don’t forget – further down on this page is a list of which recipes can be made ahead, which can be frozen and some vegan alternatives if you fancy them.
We’re always looking to improve! If there’s something specific you’d like included in our plans or if you have any requests, we’re here to listen and make it happen.
Any questionsor feedback?
Please share your opinion with us in the Facebook group (PW: protein power) or via email .
We hope you enjoy the recipes and as always we love seeing images of your creations in the Facebook group or @hurrythefoodup on Instagram so tag us there too if you like!
Want to edit the plan? Hit in the meal planner below to save to My Collection .
Day 7 is all up to you. It’s a great day for leftovers, or if you want to go out to eat. Buddha Bowls or Burrito Bowls are a great way to use up leftovers. We still recommend keeping the calories to about 1300kcal if weight loss is a priority.
Recipe Tips:
- Rush-Rush Couscous is a great recipe for leftovers.
- Broccoli Cheese Casserole is a great way to use up any leftover veggies from the week. Just throw them in the bake, too!
- Healthy Protein Baked Oats: you can use any berries you like.
- Vegan Korean Bibimbap Bowl: don’t find kimchi? No worries, the dish works without it (tasty though).
- Yogurt Breakfast with Raspberry Compote: use any berries you like!
- Easy Tomato Spinach Pasta: freeze the spinach for days 5&6 if buying at the start of the week.
- If you include snacks in the meal plan, make sure you select 6 servings of Perfect Protein Cookies for less food waste.
Meal Prep (Quick Tutorial): These recipes can be made ahead.
Generally, we advise to keep them in airtight containers and/or in the fridge. Some of them need to be reheated.
- Rush-Rush Couscous
- Broccoli Cheese Casserole (it can be reheated)
- Healthy Protein Baked Oats
- Quick Cottage Cheese Salad
- Yogurt Breakfast with Raspberry Compote
- Chickpea Flour Pancake #3 – Fennel and Olive (the batter can be made ahead of time)
- Perfect Protein Cookies
Freezable:
- Broccoli Cheese Casserole
- Yogurt Breakfast with Raspberry Compote (just raspberry compote)
- Chickpea Flour Pancake #3 – Fennel and Olive (just keep the toppings separate)
Vegan Alternatives (More Here)
- Breakfast : Peachy Blinders Overnight Oats
- Lunch: Vegan Tuna Salad
- Dinner: Sweet Potato Burritos
You can use the ‘recipe vault’ to instantly find great replacement or additional meals, too!
And don’t forget – if you have lots of leftover ingredients in the fridge we highly recommend turning them into Buddha Bowls or Burrito Bowls ! There’s so much choice, and you can throw together virtually everything you have leftover with a tasty sauce!
More Recipes
- Recipe Vault
- Snack Vault
New: 1-on-1 Nutrition Coaching
James LeBaigue MSc
We decided to open this personal coaching with James for a few clients each month. This offer is for you when you’re:
- looking for accountability.
- struggling to lose weight despite your best efforts.
- looking for personal advice on making the vegetarian diet work for you.
(James can only accept a limited number of clients)
The recommendations on physical activity are general and non-specific. If you have any injuries or conditions which may restrict your ability to perform physical activity, please seek medical/professional advice before making changes.
We would like to take a moment to note that these meal plans have been designed to provide a framework for weight loss. They do not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. The calories, fibre, protein and other nutritional information is worked out as closely as possible and we have checked the information as accurately as possible. However we can’t be held responsible for mistaken listings: the nutritional information is given as a guide only. If you have any concerns regarding your health or whether it is suitable for you to try to lose weight then please contact your medical practitioner before making changes.
