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Hi healthy veggie!
We’ve got something deliciously special lined up to energize your mornings, satisfy your midday hunger, and bring peace to your evenings. You totally deserve it!
This meal plan takes us from Mexico to Africa and everywhere in between!
Bored of oats? We’ve got you!
Try our Bulgur Porridge with Sweet Rhubarb—it’s the perfect twist on your breakfast routine.
Imagine your favorite childhood crumble, but healthier, topped with a delightful pop of rhubarb to kickstart your day with joy! 🌞
Next up, Cottage Cheese Fritters with Salsa—crispy, flavorful, and packed with a mighty 21g of protein!
As a vegetarian, cottage cheese is my protein hero—it’s nutritious, tasty, and honestly, I sneak it into everything because it just works wonders!
Trust me, your taste buds and muscles will thank you! 💪✨
On to this week’s stats:
Here’s your weekly stats neatly presented in a clear table:
| Meal Plan Option | Protein per Day | Calories per Day |
|---|---|---|
| Three Main Meals | 62g | 1290 kcal |
| Main Meals + Regular Snacks | 86g | 1510 kcal |
| Main Meals + Regular + Big Snack | 108g | 2015 kcal |
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:
- Easy Cottage Cheese Fritters with Salsa: They DO need 8 minutes on each side on medium heat until they’re done nicely. Give them the time.
- Vegan Bulgur Porridge with Sweet Rhubarb: No rhubarb around? Strawberries or raspberries are wonderful alternatives.
- Healthy Mac and Cheese: I would definitely use wholegrain pasta!
- Tomato Mozzarella Bread: Skip the bread if you like – the cheese and tomatoes are still fantastic on their own!
- Vegan Breakfast Potatoes: Depending on your preferences you can peel the potatoes or just leave the peel on. If they’ve been sitting in the pantry for quite a while we’d generally recommend peeling anyway.
- African Peanut Soup: This dish has 3 servings by default. You can easily freeze the spare serving.
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.
- No Fuss Coconut Flour Pancakes (either just the batter or the pancakes themselves)
- High Fibre Avocado Citrus Salad with Feta (keep the avocado fresh)
- Easy Cottage Cheese Fritters with Salsa (it can be reheated)
- Vegan Bulgur Porridge with Sweet Rhubarb
- Vegetarian Baked Beans
- Healthy Mac and Cheese
- Vegan Breakfast Potatoes
- African Peanut Soup
Freezable:
- No Fuss Coconut Flour Pancakes (either the batter or the pancakes, keep the toppings separate)
- Easy Cottage Cheese Fritters with Salsa
- Vegan Bulgur Porridge with Sweet Rhubarb
- Vegetarian Baked Beans
- Healthy Mac and Cheese
- Tomato Mozzarella Bread
- Vegan Breakfast Potatoes
Vegan Alternatives (More Here)
- Breakfast : Healthy morning with Chickpea Flour Pancakes
- Lunch: Colourful midday with Bulgur Kidney Bean Salad
- Dinner: Mexican-style evening with Bean Stew
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
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.
