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Cheers to all👋
We’re excited to unveil our new meal plan with speedy, delicious unforgettable dishes.
Curious about making a tasty Frittata without a kitchen disaster? You’ve come to the right place! Some like them nicely fried, others prefer them gooey inside. No matter your preference, with this recipe they are guaranteed to be both simple to make and absolutely delicious!
Craving Mexican food, but need a healthier spin? Give taco night a healthy twist with our incredible Sweet Potato Tacos ! These light tacos are ready in just 25 min. Perfect for a quick, healthy meal that doesn’t skimp on flavor. You’ll be back for more of these!
On to this week’s stats:
- you’ll be getting 67g protein at about 1250kcals (three main meals);
- or 85g of protein at about 1450kcal per day with snacks, this can be even more, if you decide to skip the Strawberry Popsicle snack for another protein shake;
- if you include the big snack, then you’ll be at 108g protein at 1990kcal 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:
- Feel free to choose your own fave toppings for the Protein Powder Pancakes ! Also, different flavour powders can offer really unique twists.
- Vegetarian Mushroom Soup: leftover mushrooms can be sliced and fried in a pan with a little olive oil, salt and a dash of balsamic.
- Bulgur Porridge: no mango around? Use any fruit you like.
- Thai Quinoa Salad: choose your fruit. Papaya and mango both work equally well in this dish – we suggest choosing whichever you like more or can find easier/less costly. You can add more spicy sauce if that’s your thing or more peanuts if you like it nutty.
- If you include snacks in the meal plan, make sure you select 5 servings of Strawberry Popsicle for less food waste. Feel free to sub honey for agave or maple syrup.
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.
- Fluffy Protein Powder Pancakes with Oats (batter can be made in advance)
- Vegetarian Mushroom Soup
- Sweet Potato Tacos (it can be reheated)
- Bulgur Porridge
- Easy Vegetable Frittata
- Saucy Eggplant Tomato Pasta (it can be reheated)
- Thai Quinoa Salad
Freezable:
- Vegetarian Mushroom Soup (don’t add cream until reheating)
- Sweet Potato Tacos (it can be reheated)
- Easy Vegetable Frittata
- Saucy Eggplant Tomato Pasta
Vegan Alternatives (More Here)
- Breakfast : cheerful morning with Fruity Quinoa Porridge
- Lunch: Healthy Lentil Vegetable Soup
- Dinner: Delicious Bean and Pasta Vegetarian Casserole
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.
