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Hi guys👋
Our new weekly meal plan is here, as always rich in protein and taste 🙂
Need a meal in a flash? Our Mediterranean Rice Bowl is your answer! Perfect for busy days when you still want to eat well.
Rich with whole grains and fresh veggies, ensuring you get a nutritious and filling meal. Plus, it’s great for meal prep — make a batch and enjoy it throughout the week. Try it once, and it might just become your go-to meal!
Meet Cheesy Microwave Sweet Potato Mash – a hit any time of year. We included it here to save your day.
Perfect for a speedy weeknight dinner or as a standout side for your next night. We hope you love this cheeeeeesy goodness as much as we do😋
On to this week’s stats:
- you’ll be getting 63g protein at about 1300kcals (three main meals);
- or 82g of protein at about 1515kcal per day with snacks, this can be even more, if you decide to skip the Peanut Butter Protein Balls 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:
- Smooching Mushrooms on Toast: mushrooms need it dry and air to breath. Ideally, store them ‘loosely’ in a paper bag outside the fridge.
- Mediterranean Rice Bowl: prep double the rice and use the leftovers for the lettuce wraps.
- Silken Tofu Omelette with Eggs: if you can’t get hold of silken tofu, try a regular omelette instead. Whichever one you go for, it’s also a great way to use up leftovers veggies. Just heat or fry them up and pop them in the omelette!
- Chickpea Salad Sandwich: I would definitely use wholegrain bread! Keep the filling and the bread separate if you plan to eat it more than a couple of hours after making.
- Vegan Bulgur Porridge with Sweet Rhubarb: no rhubarb around? Strawberries or raspberries are wonderful alternatives.
- Spiced Carrot and Red Lentil Soup: experiment with your favourite herbs and spices – who knows what awesome combination you might discover?
- Cheesy Microwave Sweet Potato Mash: can also be made using the oven, it just takes a bit longer.
- If you include snacks in the meal plan, make sure you select 4 servings of Peanut Butter Protein Balls 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.
- Smooching Mushrooms on Toast (prep the toast on the spot)
- Cooling Cantaloupe Summer Salad
- Mediterranean Rice Bowl (keep the sauce separately)
- Silken Tofu Omelette with Eggs (the batter, cook and eat fresh)
- Chickpea Salad Sandwich (keep filling and bread separate)
- Creamy Broccoli Pasta (can be reheated)
- Vegan Bulgur Porridge with Sweet Rhubarb
- Spiced Carrot and Red Lentil Soup (can be reheated)
- Peanut Butter Protein Balls
Freezable:
- Chickpea Salad Sandwich (freeze bread and filling separately)
- Creamy Broccoli Pasta
- Vegan Bulgur Porridge with Sweet Rhubarb
- Spiced Carrot and Red Lentil Soup
- Cheesy Microwave Sweet Potato Mash
- Peanut Butter Protein Balls
Vegan Alternatives (More Here)
- Breakfast : Chickpea Flour Pancakes
- Lunch: Black Bean Burrito Bowl
- Dinner: Vegan Lentil and Potato Salad
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.
