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Hello friends,
Guess what day it is? Yep, it’s Thursday ! And you know what that means… a brand new meal plan is making its grand entrance! 🎉
Let’s kick things off with a bit of nostalgia—I used to love Bread Pudding at school (shocking, I know, but our food was actually decent 😄).
So whipping up a healthier version you can enjoy for breakfast ? Total win. Dessert for brekkie and a way to tackle sugar cravings? Sign. Me. Up.
Plus omelettes = awesome. They’re fast, filling, and seriously satisfying. I’ve had one almost every morning this week, and it keeps me full till lunch without fail (very important, trust me).
Plus, they’re a great excuse to use up whatever veggies are hanging around in your fridge—just fry ’em up and toss them in!
Also featured this week: the super tasty Low-Carb Cheese and Spinach Pie —creamy, cheesy, and keto-friendly, it’s comfort food with a healthy twist. 🧀🥬
And for something fun and fruity, the Pineapple Fried Rice is a total flavor bomb—sweet, savory, and perfect for mixing up your lunch or dinner routine. 🍍🍚
On to this week’s stats:
| Plan Description | Protein (g) | Calories (kcal) |
|---|---|---|
| 3 Main Meals Only | 64g | ~1290 kcal |
| Meals + Snacks | 81g | ~1490 kcal |
| Swap Popsicle for Protein Shake | 81g+ | ~1490+ kcal |
| Meals + Big Snack | 101g | ~2025 kcal |
Swapping the popsicle for a protein shake adds evev more protein!
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:
- Protein Powder Oatmeal with Winter Apple: You don’t have to use protein powder in this, but it’s a great way of getting extra protein in. You can also flavour it differently, depending on the type of powder you have.
- Colourful Bulgur Kidney Bean Salad is ideal to take for work.
- Bread Pudding Breakfast is a great recipe to use up old bread!
- Chickpea Pancakes #2 taste best if you make them fresh, one serving each day. You can also re-heat the chickpea pancake, but it loses some flavor.
- Super-Quick High Protein Omelette: Cook over low or medium-low heat to avoid dry or burned omelettes. Serve it immediately. It tastes best when fresh and hot.
- Lentil Tabbouleh goes nicely with hummus and flatbread!
- If you include snacks in the meal plan, make sure you select 5 servings of Chocolate Banana Popsicle for less food waste. Feel free to sub honey for agave or maple syrup. Be sure to use ripe bananas for the best popsicles!
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.
- Colourful Bulgur Kidney Bean Salad (it can be reheated)
- Low-Carb Spinach and Cheese Pie (it can be eaten hot or cold)
- Bread Pudding Breakfast
- Chickpea Pancakes #2 (either just the batter or the pancakes themselves)
- Lentil Tabbouleh (it’ll be even more flavorful that way)
- Pineapple Fried Rice
Freezable:
- Low-Carb Spinach and Cheese Pie
- Bread Pudding Breakfast
- Chickpea Pancakes #2 (add the toppings fresh)
Vegan Alternatives (More Here)
- Breakfast : A beautiful mix in one jar with Chocolate Banana Bonkers Overnight Oats
- Lunch: Tasty meal with The Veggie King
- Dinner: Super Speedy & Easy Vegan Pad Thai
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.
