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Hello there healthy veggies!
As always our weekly meal plan is all about being healthy, quick, nutritious, and delicious!
Who can resist this Refreshing Nectarine Salad ? I know I can’t, what about you? I love how fruity salads just work, and this one sits on a bed of bulgur, arugula, avocado, and goat cheese – a perfect combination. It is also great for weight management and overall health. It’s really got everything.
And as a PS – if you don’t like goat’s cheese (I know many don’t) just swap it for a soft salad cheese or cow-feta 🙂
Enjoy! 😊
On to this week’s stats:
- you’ll be getting 64g protein at about 1280kcals (three main meals);
- or 88g of protein at about 1500kcal per day with snacks;
- if you include the big snack, then you’ll be at 114g 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:
- If you can’t find asparagus, then a cup of peas is a great substitute for the High Protein Eggs and Asparagus Breakfast !
- Refreshing Nectarine Summer Salad: : bulgur in this recipe can be swapped for other ancient grains.
- Harira: serve with cilantro and parsley. Don’t forget to squeeze some lemon juice over your soup, this really elevates all the other flavours. I also like to add ground lemongrass, ground cilantro seeds, smoky paprika powder, kurkuma and garam masala together with the garlic, for extra flavour.
- The 2 Ingredient Banana Egg Pancakes: add your personal fave toppings. We also received a lot of ideas for extra ingredients to jazz these pancakes up. Check the notes in the recipe card! (All optional of course).
- Black Bean Burrito Bowl: excless veggies or legumes fit really into this dish. Ideally get an avocado that is just ripe on day 3/4.
- Tomato Mozzarella Bread: skip the bread if you like – the cheese and tomatoes are still fantastic on their own!
- The Fried Chickpeas with Zucchini and Yogurt are nicer when served right away.
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.
- Refreshing Nectarine Summer Salad
- Harira (it’ll be even more flavorful that way)
- The 2 Ingredient Banana Egg Pancakes (batter can be made in advance)
- Buckwheat Salad with Kale and Feta
- Black Bean Burrito Bowl
- Amazing Aubergine (Eggplant) Curry (it can be reheated)
Freezable:
- Harira
- The 2 Ingredient Banana Egg Pancakes (keep topping separate)
- Tomato Mozzarella Bread
- Amazing Aubergine (Eggplant) Curry
Vegan Alternatives (More Here)
- Breakfast : Overnight Oats with Protein Powder
- Lunch: Vegan Lettuce Wraps
- Dinner: 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.
