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Hello and welcome to May, the greenest time of the year!
With greenery all around us, we’ve added more green to our meal plan. And that includes Asparagus as it’s May, woohoo!!
And yes, even our waffles are green! Green Waffles with Cream Cheese 🥬, a simple and speedy breakfast upgrade. Customize your waffles with different cheeses for a tasty twist (or whatever you have left in the fridge). And get ready to enjoy the goodness of greens in every bite – without the kids even noticing!
How about giving our Speedy White Bean Salad 🥗 a try? It’s such a unique recipe. Created in our Berlin studio kitchen by Hauke, it’s a revitalizing blend of fresh orange and mustard. Ready in just 10 min, it’s perfect for busy lunches or on-the-go meals. Trust me, it’s become a firm favorite – I’m off to buy the ingredients again!
Bon appétit!😋
On to this week’s stats:
- you’ll be getting 63g protein at about 1290kcals (three main meals);
- or 81g of protein at about 1510kcal per day with snacks, this can be even more, if you decide to skip the Japanese Silken Tofu Dessert with Mango Coulis snack for another protein shake;
- if you include the big snack, then you’ll be at 101g 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:
- The White Bean Salad is absolutely ideal to pack and go for work/day out!
- Broccoli Stir Fry with Brown Rice: feel free to use frozen broccoli, works nicely as well.
- Baked High Protein French Toast: different flavours of protein powder can be used to give the toasts a special twist.
- Vegan Vegetable Lo Mein: add a splash of water or two to the pan to make sure the dish won’t dry out.
- Roasted Asparagus and Tomato with Halloumi: don’t forget to cut the bottom inch or so off the asparagus. You can also swap the halloumi for a different cheese if needed – feta, salad cheese or anything else you’d rather have.
- Almost any fruits works in the Overnight Oats , and the more tropical, the better!
- Pea and Mint Soup: frozen peas are totally fine (and very easy)!
- If you include snacks in the meal plan, make sure you select 4 servings of Japanese Silken Tofu Dessert with Mango Coulis 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.
- White Bean Salad
- Baked High Protein French Toast
- Easy Baked High Protein French Toast
- Vegan Vegetable Lo Mein
- High-Protein Overnight Oats
- High-Protein Overnight Oats (it’ll be even more flavorful that way)
- Pea and Mint Soup (it can be reheated)
- Japanese Silken Tofu Dessert with Mango Coulis
Freezable:
- Broccoli Stir Fry with Brown Rice (always reheat rice extra thoroughly)
- Baked High Protein French Toast
- Easy Baked High Protein French Toast
- Vegan Vegetable Lo Mein
- Pea and Mint Soup
Vegan Alternatives (More Here)
- Breakfast : Mega quick Speedy Vegan Burrito
- Lunch: Low in calories Vegetarian Baked Beans
- Dinner: Perfect healthy choice 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.
