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Hello everyone,
Welcome to our brand new meal plan designed to nourish and energize you from early morning to satisfying dinners!
Been out for a good walk or run? Or swim? Or pilates? Give the Healthy Fitness Sandwich 🥪 a try! The filling I use to make my runner’s meal contains tangy olives, salty capers, and rich sun-dried tomatoes🍅.
It’s just a balanced mix of essential elements, providing you with the fuel you need! You know what, I might go on a run right now, just so I can eat😋 it when I’m done!
Say hello to an easy yet flavorful dinner with our Oven Roasted Broccoli Halloumi Traybake 🥦! Ready in just 35 minutes, and low in calories, it combines the goodness of roasted veggies, protein-rich halloumi, and my favourite cashew pesto for that extra touch of indulgence. 🍽️
We like to create recipes that are both healthy and weight loss friendly but also mega tasty – because if we enjoy our food we’re far likelier to stick to our new paths!👌
On to this week’s stats:
- you’ll be getting 65g protein at about 1290kcals (three main meals);
- or 85g of protein at about 1540kcal per day with snacks, this can be even more, if you decide to skip the Cottage Cheese Cheesecake snack for another protein shake;
- if you include the big snack, then you’ll be at 109g protein at 2115kcal 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:
- 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 days.
- Yogurt Breakfast with Raspberry Compote: Use any berries you like!
- Moroccan Couscous Salad: You can use 3 tsp Ras El Hanout to replace the cumin, ginger, and paprika powder.
- If you include snacks in the meal plan, make sure you select 10 servings of Cottage Cheese Cheesecake 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.
- Vietnamese Green Noodle Salad
- Low Calorie Beetroot Soup (re-heat gently, because it contains milk products that could curdle up otherwise)
- Yogurt Breakfast with Raspberry Compote
- Moroccan Couscous Salad (it’ll be even more flavorful that way)
- Rosti Potatoes with Asparagus and Cheese (re-heat in a pan to maintain crispyness)
- Peachy Blinders Overnight Oats (it’ll be even more flavorful that way)
- Speedy Vegan Burrito
- Cottage Cheese Cheesecake
Freezable:
- Low Calorie Beetroot Soup
- Yogurt Breakfast with Raspberry Compote (only raspberry compote)
- Rosti Potatoes with Asparagus and Cheese (prep the asparagus fresh)
- Speedy Vegan Burrito
Vegan Alternatives (More Here)
- Breakfast : What about Fruity Quinoa Porridge ?
- Lunch: Chickpea Flour Pancake #3 – Fennel and Olive
- Dinner: Mouthwatering Vegan Broccoli 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.
