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Hi healthy veggies 👋
I’m happy to present our new weekly meal plan, as always, specially crafted for you 🤗.
Craving a dish that’s as easy to make as it is delicious? Try our Mexican Vegetarian Tacos . They are perfect for family meals, budget-friendly, packed with healthy ingredients, and rich in protein.
Whether you’re making big batches to freeze or whipping up a quick dinner, these tacos will quickly become a favourite in your kitchen.
Another highly recommended recipe: Potato Farls . This delightful potato bread comes from our good friend Ciaran, an Irishman living in Hamburg. It is simple to make and bursting with flavor. Enjoy a taste of Ireland with minimal effort and maximum taste.
Cooking should be easy and enjoyable, and our meals make it just that! Enjoy😊
On to this week’s stats:
- you’ll be getting 63g protein at about 1250kcals (three main meals);
- or 82g of protein at about 1450kcal per day with snacks, this can be even more, if you decide to skip the Peach Popsicle snack for another protein shake;
- if you include the big snack, then you’ll be at 101g protein at 1930kcal 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:
- Italian-Style Healthy Breakfast Egg Muffins are awesome for packing! A little spicy sauce is lush, too.
- Vietnamese Green Noodle Salad: if you want the green sauce to be a little spicy add a whole jalapeño without seeds. You can save all the elements of this dish to eat straight away or within the first and second day.
- Healthy Yogurt Parfait: use any fruit at hand.
- Couscous and Pear Salad with Goat’s Cheese: use a different cheese if you don’t like goat’s cheese.
- The Best Vegan Tofu Scramble Recipe for Breakfast: you can drain the tofu the night before. That way, you get rid of all excess moisture in the tofu. This enhances the flavour a bit, but to be honest: just a bit. The draining does work wonders though, especially when you have to prep tofu for a trip, and it has to stay preserved without a fridge for 2 or 3 days.
- Potato Farls: boiled potatoes need time to cool down. Use cold water after boiling them to speed up the process or cook it the night before.
- Peach Popsicle: feel free to sub honey for agave or maple syrup. Be sure to use very ripe peaches for the best peach popsicles. If you include snacks in the meal plan, make sure you select 4 servings of this popsicle 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.
- Italian-Style Healthy Breakfast Egg Muffins (can be eaten hot or cold)
- Vietnamese Green Noodle Salad (can be eaten hot or cold as well)
- Healthy Yogurt Parfait (it’ll be even more flavorful that way)
- Couscous and Pear Salad with Goat’s Cheese
- The Best Vegan Tofu Scramble Recipe for Breakfast (it can be reheated)
- Easy and Delish High-Protein Red Kidney Bean Salad (it tastes even better the next day)
- Potato Farls (if possible, boil the potatoes the night before so they’re nice and cold for the next day, farls can also be cooked and then reheated)
Freezable:
- Italian-Style Healthy Breakfast Egg Muffins
- Vietnamese Green Noodle Salad
- Healthy Yogurt Parfait
- Lentils with Vegetables in Tahini Sauce
- The Best Vegan Tofu Scramble Recipe for Breakfast
- Potato Farls (after mashing, before frying)
Vegan Alternatives (More Here)
- Breakfast : Smooching Mushrooms on Toast
- Lunch: Creamy Vegan Cauliflower Soup
- Dinner: Quick and Damn Tasty Dahl
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.
