Download our free app Easy Vegetarian !
(4.7★, 100K+ Downloads in Google Play)
🥗 300+ High-Protein Recipes 📅 Grocery Lists & Meal Plans 🚫Totally Ad-free
Hey everyone, Dave here! 👋
I’m so excited to share our brand-new meal plan with you! But before we dive in, let me tell you about my unexpected love affair with… beetroot! 😄
It’s the, drumroll, Vegan Chickpea Salad , a delicious way to bridge that gap between seasons.
Trust me, you won’t believe how amazing beetroot, lime, orange, and a hint of spice taste together! It’s proof that yummy food doesn’t have to break the bank. 👌
Macronutrient Breakdown
Here’s a look at the macros you can expect from this plan:
| Scenario | Protein (g) | Calories (kcal) |
|---|---|---|
| Three Main Meals | 62 | 1290 |
| With Snacks | 87 | 1530 |
| With Big Snack (Fruit & Yogurt) | 107 | 2060 |
If you’re not sure about your calorie needs, check out this helpful guide .
Extra Tips!
Don’t forget to check out the rest of the page for info on which recipes you can make ahead, freeze, and even vegan alternatives.
As always, I’m here if you have any questions! And if you have any suggestions for future meal plans, let me know. We’re always looking for ways to make them even better.
Cheers,
Dave 🙂
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:
- Vegan Tofu Bolognese: See if you can press out some excess water. Then let the tofu bits fry for 15 mins on medium heat. They’ll crispen up eventually, I promise! Crumble the tofu in the Bolognese for a more authentic experience! If tofu is not your thing, any meat replacement will work here too. Or cooked lentils.
- High Protein Eggs and Asparagus Breakfast: If you can’t find asparagus, then a cup of peas is a great substitute for the Eggs Breakfast!
- Rush-Rush Couscous: This is a great recipe for leftovers.
- Healthy Yogurt Parfait: Use any fruit at hand.
- Vegan Chickpea Winter Salad: This recipe is also ideal for a little prep sesh the night before.
- Easy Baked Feta with Veggies: You can throw on pretty much whatever veg you fancy/need to use up. And a box of frozen mixed herbs is always handy to have lying around. Serve with brown rice and hummus are excellent companions to make that dish complete!
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.
- Festive Apple Breakfast Bake
- Healthy Greens and Beans on Toast Breakfast (it’ll be even more flavorful that way)
- Vegan Tofu Bolognese
- Rush-Rush Couscous
- Healthy Yogurt Parfait (it’ll be even more flavorful that way)
Freezable:
- Festive Apple Breakfast Bake (can be frozen after cooking)
- Healthy Greens and Beans on Toast Breakfast
- Vegan Tofu Bolognese
- Lentils with Vegetables in Tahini Sauce
Vegan Alternatives (More Here)
- Breakfast : Easy and tasty Kat’s Vegan Overnight Oats in a Jar
- Lunch: Korean-inspired Vegan Lettuce Wraps
- Dinner: Harira – The Moroccan сomfort 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
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.
