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Hey everyone!
Looking for a protein-packed salad that’s quick and easy to make? Look no further than this Arugula Lentil Salad From Heaven !
When Hauke first shared this recipe with me, I was skeptical at first, because of the arugula, but it’s since become one of my favorites. With just a handful of ingredients, including arugula (rocket), lentils, and cashews, it’s both nutritious and delicious.
Plus, it’s vegan-friendly and ready in just 12 minutes. Trust me, this salad is a game-changer for busy days when you need a healthy and satisfying meal!
And naturally, we’ve added hearty breakfasts and delightful dinners to keep your energy levels up all day long!
On to this week’s stats:
- you’ll be getting 63g protein at about 1300kcals (three main meals);
- or 89g of protein at about 1550kcal per day with snacks, this can be even more, if you decide to skip the Homemade Custard Pudding with Strawberries snack for another protein shake;
- if you include the big snack, then you’ll be at 116g protein at 2050kcal 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:
- Kat’s Vegan Overnight Oats in a Jar: The breakfast can also be made porridge style. Just add all ingredients into a pot and let it simmer on low heat for 10 or so minutes. Feel free to swap out the berries for a banana or any other fruit you fancy really! You can use any milk you like – soy or rice, for example, or whatever you have to hand (just keep it gluten-free if needed).
- Cottage Cheese Pancakes : Any berries you like can be used. I definitely recommend whatever your fave is, or whatever is in season near you! Fave toppings can be used as well.
- Arugula Lentil Salad From Heaven: Keep the bread separately, it stays fresher and better. An airtight container is perfect.
- Mango Curry: It has 3 servings to make the best use of the ingredients. Just chuck one serving into the freezer.
- If you include snacks in the meal plan, make sure you select 4 servings of Homemade Custard Pudding with Strawberries 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.
- Kat’s Vegan Overnight Oats in a Jar
- Tangy Veggie Wrap (if making more than a few hours ahead, store the wrap separate from the salad, also can be wrapped in film or foil to keep it fresh for lunch)
- Garlic Mushrooms on Pasta (it can be reheated)
- Cottage Cheese Pancakes (keep toppings separate)
- Farmer’s Breakfast (reheat it afterwards)
- White Bean Salad with Quinoa
- Mango Curry (it can be reheated)
- Homemade Custard Pudding with Strawberries
Freezable:
- Tangy Veggie Wrap
- Garlic Mushrooms on Pasta
- White Bean Salad with Quinoa (keep hummus separate)
- Cottage Cheese Pancakes (either the batter or the pancakes)
- Mango Curry
- Homemade Custard Pudding with Strawberries
Vegan Alternatives (More Here)
- Breakfast : A lot of healthy goodness in Chia Breakfast Pudding
- Lunch: Love hummus? Try Healthy Masabacha
- Dinner: Taste fragrant flavours with Weight Loss Tikka Masala
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.
