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 healthy veggie!
Looking for a salad that’s high in protein and low on effort? Say hello to the Arugula Lentil Salad From Heaven! 🥗✨
When Hauke first sent me this recipe, I wasn’t totally convinced—mostly because of the arugula (or rocket, if you’re feeling fancy 🇬🇧).
But wow, was I wrong. Now it’s one of my go-to meals! With just a few simple ingredients—think peppery arugula, hearty lentils, and crunchy cashews—this salad brings the flavor and the fuel. 💪🌱
It’s totally vegan, packed with nutrients, and comes together in just 12 minutes. Perfect for those busy days when you want something healthy, satisfying, and not boring.
And of course, we’ve got your back with energizing breakfasts and wholesome dinners to keep you going strong from morning to night! ☀️🌙
This Tangy Veggie Wrap is also the wrap I used to convince a near-carnivore friend of mine that veggie foods rocks (on the way to an Iron Maiden concert 😎. 🌯💥
On to this week’s stats:
| Plan Description | Protein (g) | Calories (kcal) |
|---|---|---|
| 3 Main Meals Only | 63g | ~1300 kcal |
| Meals + Snacks | 89g | ~1550 kcal |
| Meals + Big Snack | 116g | ~2050 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:
- Kat’s Vegan Overnight Oats in a Jar: The breakfast can also be made porridge style. Just add all ingredients into a pot and let it simmer on low heat for 10 or so minutes. Feel free to swap out the berries for a banana or any other fruit you fancy really! You can use any milk you like – soy or rice, for example, or whatever you have to hand (just keep it gluten-free if needed).
- Cottage Cheese Pancakes : Any berries you like can be used. I definitely recommend whatever your fave is, or whatever is in season near you! Fave toppings can be used as well.
- Arugula Lentil Salad From Heaven: Keep the bread separately, it stays fresher and better. An airtight container is perfect.
- Mango Curry: It has 3 servings to make the best use of the ingredients. Just chuck one serving into the freezer.
- If you include snacks in the meal plan, make sure you select 4 servings of Homemade Custard Pudding with Strawberries 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.
- Kat’s Vegan Overnight Oats in a Jar
- Tangy Veggie Wrap (if making more than a few hours ahead, store the wrap separate from the salad, also can be wrapped in film or foil to keep it fresh for lunch)
- Garlic Mushrooms on Pasta (it can be reheated)
- Cottage Cheese Pancakes (keep toppings separate)
- Farmer’s Breakfast (reheat it afterwards)
- White Bean Salad with Quinoa
- Mango Curry (it can be reheated)
- Homemade Custard Pudding with Strawberries
Freezable:
- Tangy Veggie Wrap
- Garlic Mushrooms on Pasta
- White Bean Salad with Quinoa (keep hummus separate)
- Cottage Cheese Pancakes (either the batter or the pancakes)
- Mango Curry
- Homemade Custard Pudding with Strawberries
Vegan Alternatives (More Here)
- Breakfast : A lot of healthy goodness in Chia Breakfast Pudding
- Lunch: Love hummus? Try Healthy Masabacha
- Dinner: Taste fragrant flavours with Weight Loss Tikka Masala
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.
