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Hello there healthy veggies!
Your new weekly meal plan is here 😃
Meet Fluffy Quinoa Egg Muffins – perfect for any time of the day. We love healthy muffins, especially for breakfast, and they’re an upgrade to the classic recipe. Quick, tasty, vegetarian, and incredibly nutritious, they’ve become a staple in our kitchen.
Mmmm, Saucy Roasted Cabbage Steaks ! I know you’ll say cabbage might not be the most thrilling veggie, but believe me, this recipe transforms it into a crispy, flavorful delight with minimal effort.
Perfect for a weeknight dinner, these cabbage steaks are one of my favorites. Get ready to fall in love with saucy cabbage! 🤗
On to this week’s stats:
- you’ll be getting 61g protein at about 1285kcals (three main meals);
- or 78g of protein at about 1485kcal per day with snacks, this can be even more, if you decide to skip the Chocolate Banana Popsicle snack for another protein shake;
- if you include the big snack, then you’ll be at 103g protein at 1980kcal 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:
- High-Protein Lentil Pancakes: use any berries you like! The pancakes are great on their own, so for people who want to cut more calories, I recommend skipping the maple syrup. Do not skip the yogurt though, because it adds good protein.
- Wedge Salad with Creamy Cashew Dressing: ideally get an entire lettuce head for this dish (that you can already start using before as a side). Packaged lettuce leaves usually don’t hold for 5/6 days.
- Healthy Vegan Poke Bowl with Sesame Tofu: make sure to store the cucumber, radish and carrots in an airtight container, so that they keep fresh until day 5.
- Chocolate Banana Popsicle: feel free to sub honey for agave or maple syrup. Be sure to use ripe bananas for the best popsicles. If you include snacks in the meal plan, make sure you select 5 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.
- High-Protein Lentil Pancakes (either just the batter or the pancakes themselves)
- Wedge Salad with Creamy Cashew Dressing
- Healthy Vegan Poke Bowl with Sesame Tofu
- Grapes ‘N Roses Overnight Oats (they’re good for a couple of days in the fridge)
- Refreshing Pasta in Peanut Sauce
- Vegan Tuna Salad
Freezable:
- High-Protein Lentil Pancakes (either the batter or the pancakes, but keep the toppings separate)
- Vegan Tuna Salad
Vegan Alternatives (More Here)
- Breakfast : Cornmeal Porridge
- Lunch: Arugula Lentil Salad From Heaven
- Dinner: Vegan Pho Recipe – Vietnamese Noodle Soup
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.
