Vegetarian Research
Bright & Strong ☀️ 💪


Hello healthy veggie!
It’s that time of the week… 🥁 your new meal plan is here! And while it’s designed for weight loss, we’re making sure it’s packed with fun and flavour, too!
First up, imagine waking up to a warm, fluffy cake that feels like a treat but fuels your day like a champ. That’s our take on TikTok’s Baked Oats!
A dreamy mix of Greek yogurt, juicy berries, and a zesty lemon twist, all topped with creamy frosting—plus a whopping 25g of protein per serving. Talk about a good morning!
Also, you can use any berries that are in season for it – choose your fave locally!
Now, let’s talk fennel. I used to have no idea what to do with it, but after trying our Roasted Fennel and Carrots with Chickpeas 🥕🌱, I’m officially obsessed.
Sweet roasted carrots meet fragrant fennel, all drizzled with a zippy lemon-thyme dressing and finished with tangy feta. Oh, and there’s a generous helping of spinach for that extra veggie boost! It’s the perfect fresh and flavorful dish to welcome spring.
So get ready to dig into these tasty, feel-good meals 🍝—they’ll keep you full, happy, and energized all week long!
On to this week’s stats:
Here’s your info in a neat table:
Plan Type | Calories (kcal) | Protein (g) | Notes |
---|---|---|---|
Three Main Meals | ~1300 | 65 | Base meal plan with three high-protein meals |
With Snacks | ~1540 | 87 | Includes snacks; protein can be higher if swapping Chocolate Protein Pudding for a protein shake |
With Big Snack | ~2020 | 111 | Includes the big snack for max protein intake |
Let me know if you need any tweaks! 😊
If you’re not sure how many calories you should be eating please have a quick read through this page on calories.
Feel free to reach out 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.
Your feedback is valuable to us. If there’s anything else you’d like to have in the plans, just give us a shout!
Any questions or 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:
- Cornmeal Porridge: any berries you like can be eaten with this dish. I definitely recommend whatever your fave is, or whatever is in season near you!
- Vegan Poke Bowl with Sesame Tofu: make sure to store the cucumber, radish and carrots in an airtight container, so that they keep fresh until day 2.
- The Lentil Patties can be used as burgers to make things more exciting for kids!
- Scrambled Egg on Avocado Toast: if you only shop once a week, get an avocado that is ripe on days 3 and 4.
- Manchester Baked Potato: it is cooked in the microwave to save time, but you can absolutely use the oven as well.
- Healthy Protein Baked Oats: you can use any berries you like.
- The spinach for the Spinach Pasta in days 5/6 would need to be frozen.
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.
- Vegan Poke Bowl with Sesame Tofu
- Lentil Patties
- Manchester Baked Potato (the potato can be reheated, add the topping fresh)
- Healthy Protein Baked Oats
- Creamy Vegan Cauliflower Soup (soup cooked the day before will enhance the flavor even more)
- Chocolate Protein Pudding
Freezable:
- Lentil Patties
- Scrambled Egg on Avocado Toast (freeze the scrambled egg after cooking so you can make big batches)
- Manchester Baked Potato (the potato itself can be frozen, I’d keep the toppings fresh)
- Healthy Protein Baked Oats
- Creamy Vegan Cauliflower Soup
- Spinach Pasta (spinach only)
Vegan Alternatives (More Here)
- Breakfast: Tasty start of a day Smooching Mushrooms on Toast
- Lunch: Heavenly inspiration Easy Vegetable Frittata
- Dinner: Nutritious and delicious Sweet Potato Burritos
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
The post Bright & Strong ☀️ 💪 appeared first on Hurry The Food Up.
Vegetarian Research
Complete List of Fruits that Start with the Letter U (#1 is so ugly!)

Ok, fruits beginning with U is a tricky one. But don’t let that stop you. Read on for the full list!
It’s a strange list, this one, and I hope you enjoy reading it as much I did putting it together! It also contains my favourite fruit of all time.
Let’s see what fruit begins with the letter U and how you can use it if it’s up for grabs in your area.

Unveil the most popular fruits that start with U!
What’s a fruit that starts with U? The type of fruit I’m going for is considered culinary fruit, either by tradition or by scientific definition.
Ugli

The ugli fruit (such a mean name!), also known as Jamaican tangelo and uniq fruit, is a hybrid of grapefruit, tangerine, and Seville orange. Its distinctive look and taste were developed in Jamaica.
The citrus fruit has rough, wrinkled skin ranging in color from yellowish-green to orange. The fruit is bigger than a grapefruit and relatively simple to peel.
The ugli fruit taste suits many cocktails, smoothies, sweets, and sauces. If you don’t like grapefruit, you might want to give this one a try because it’s much less acidic.
You can also tell people you’ve made an ‘ugli cocktail!’.
The botanical name of the ugli fruit tree is Citrus reticulata × paradisi.
Ugni
Only one letter different, ugni, commonly known as Chilean guava or Ugni molinae, is a fruit-bearing shrub from Chile and Argentina.
This U fruit is round or oval and approximately the size of a blueberry (or a tiny grape). Fresh berries are deep red in colour and have white flesh.
Taste-wise, ugni berries fall in between the sweetness of strawberries and the tartness of cranberries and kiwis. They’re used to make jams, jellies, sauces, sweets, and drinks.
Ugni also makes a rich source of antioxidants, vitamins (high levels of vitamin C), and minerals.
Umari
Umari fruit, technically known as Poraqueiba sericea, is a tropical fruit from the Amazon jungle in South America. Brazil, Colombia, Peru, and Ecuador are its main locations.
Umari fruit is usually 2 to 4 cm in diameter. It has smooth and glossy skin that has a green or yellow color when unripe and turns a brilliant orange or red when completely ripe.
This unique fruit has a very creamy texture and buttery flavor. In fact, locals use it like butter to put over their bread. How cool is that?
Umbu

Spondias tuberosa, known as imbu, umbu, or Brazil plum is a Brazilian tropical fruit. It’s popular in the northeast of Brazil for its refreshing taste.
The round or oval Umbu fruit has thin and smooth green-to-yellow skin. Its sweet and tangy flesh combines pineapple, mango, and citrus burst of flavor.
Fresh umbu fruit is eaten by peeling the skin and eating the flesh or squeezing out the juice. Various drinks, ice cream, and pastries employ the juice.
Umbu jams and jellies can be smeared on toast or eaten as a topping or dip.
Umbra
Southeast Asia and the Pacific Islands are home to the fruit-bearing tree Umbra (Spondias dulcis). You can also come across the names ambarella, June plum, and golden apple.
Umbra fruits are round, like little mangoes or apricots. Their ripe skin is smooth, yellow or golden, and somewhat fuzzy.
This U fruit tastes like a fusion of mango, pineapple, and citrus. It’s eaten raw or added to salads, sweets, and chutneys. Some cultures pickle young, immature fruit as a condiment.
Ume

Ume fruit also goes by the names Chinese plum, Japanese plum, and Japanese apricot. It’s a tree species native to East Asia and popular in Japanese dishes.
Its thin, fuzzy skin is green to yellow when unripe and crimson to orange when ripe. It has luscious, acidic flesh.
Ume fruit is culturally significant in Japanese cuisine and is used to produce umeboshi, a traditional condiment.
Umeboshi are pickled ume fruits preserved in salt and occasionally scented with shiso leaves. These sour, salty pickled fruits are consumed as a side dish or in rice balls (onigiri).
Umeshu, a Japanese liqueur, is also made from ume. It’s a sweet and fragrant drink created by soaking the fruits in alcohol, usually shochu or sake, and sugar.
Ume has potential health benefits in addition to its culinary usage. It may improve digestion, promote liver function, and supply antioxidants and vitamins.
This species is a member of the Prunus genus which includes plums, peaches, and cherries. It goes by the scientific name Prunus mume.
Usakhelauri grape
Usakhelauri, a rare Georgian grape variety (Vitis vinifera), makes excellent red wines. It’s mostly grown in Lechkhumi and Racha in western Georgia. Every year for my birthday I have red wine and cheese, and this one is my next plan. Roll on summer!
Usakhelauri grapes are dark purple or black and tiny. Their flavor profile and high sugar content create sweet and fragrant wines.
Usakhelauri grapes are notoriously low-yielding, making them a difficult variety to grow. Grapes are normally harvested with the utmost care and hand-picked.
Wines made from this grape are highly sought after by connoisseurs because of their rarity and high quality.
Uva Rara grape

Uva Rara is a red Italian wine grape varietal grown in Lombardy. Italian “Uva Rara” means “rare grape” due to its rarity compared to other grape varieties.
Uva Rara is typically blended with other red grapes to provide richness and depth to wines. It can include red berry, flowery, and spice notes.
Uva Rara grapes can also be developed into varietal wines. These medium-bodied wines with mild tannins include red fruit, herb, and earthy characteristics.
Uva Rara is also known as Bonarda Novarese.
Uva Tosca grape

Uva Tosca is a red wine grape produced in Emilia-Romagna, east-central Italy. It contributes to local wine production in Forlì-Cesena.
This type of grape was one of the few red wine grapes that could regularly mature in the foothills of the Apennines.
Uvalino grape
Uvalino is a red wine grape produced in Piedmont, northwest Italy. It contributes to Piedmont wine production despite its lesser fame.
Due to its high antioxidant resveratrol content, Uvalino has garnered notice in recent years for its health advantages.
As we’re starting to learn, many grapes start with U!
Uvilla

Uvilla (Physalis peruviana) is a fruit-bearing shrub endemic to Chile and Peru. It’s also commonly referred to as “Peruvian groundcherry,” “Cape gooseberry,” or simply “golden berry.”
Uvilla looks like a yellowish-green miniature tomato inside a husk, similar to a paper lantern, which turns from green to a golden or orange hue when the fruit is fully ripe.
The fruit has a nice sweetness-acidity balance. It’s frequently juiced, jammed, jellied, baked, or eaten fresh.
Uvilla or golden berry contains vitamin C, antioxidants, and dietary fiber.
This is my favourite fruit of all time. I love the sweet bite with just hint of a sour behind it. In Germany, where I live, they are called Physalis and are relatively popular. In English-speaking countries they have various names, including cape gooseberry.
11 Surprising Fruits That Start With U: 2025 Edition!
Ingredients
- Ugli
- Ugni
- Umari
- Umbu
- Umbra
- Ume
- Usakhelauri grape
- Uva Rara grape
- Uva Tosca grape
- Uvalino grape
- Uvilla
Which common fruits that start with U did you know before? Share your favorite U fruits in the comments!
To discover more items that deserve a spotlight in your collection of culinary knowledge, check out my list of foods that start with T.
If you’re a veggie lover or just want to eat more greens, my T vegetable guide is also a must-read. It contains some very surprising veggies!
Go here to find out more about fruits that start with T.
The post Complete List of Fruits that Start with the Letter U (#1 is so ugly!) appeared first on Hurry The Food Up.
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