Hey hey, healthy veggie, it’s May! 🌿 The birds are chirping, everything’s turning green, and yep—you guessed it—we’re riding that seasonal wave straight into this week’s meal plan.
We’re going all in on the greens, and asparagus is officially in the spotlight (because May = asparagus season = happy taste buds). 🥳💚
And speaking of green—have you ever tried Green Waffles with Cream Cheese? They’re fun, fast, and totally customizable.
Swap in any cheese you’ve got hanging out in the fridge, and boom: breakfast magic. Bonus? The kids will have no clue they’re munching on greens. Ninja-level parenting move. 🧇🕶️
Next up: the Speedy White Bean Salad. Hauke whipped this one up in our Berlin studio, and it’s been on repeat ever since. Orange + mustard = unexpected flavor party.
It’s light, zesty, and ready in 10 minutes flat—ideal for lunchboxes, picnics, or those days when you “forgot” to meal prep (we’ve all been there).
Also making an appearance: the Roasted Asparagus and Tomatoes—it’s vibrant, juicy, and practically screams spring on a plate.
And for those cooler days, the Pea Mint Soup is here to keep things fresh and cozy at the same time. Total spring vibes, no matter the weather. 🌦️💚
So grab your fork and let’s celebrate May the tasty way!
Bon appétit!😋
On to this week’s stats:
Plan Description
Protein (g)
Calories (kcal)
3 Main Meals Only
63g
~1290 kcal
Meals + Snacks
81g
~1510 kcal
Meals + Big Snack
101g
~1990 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 tosave 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:
The White Bean Salad is absolutely ideal to pack and go for work/day out!
Broccoli Stir Fry with Brown Rice: feel free to use frozen broccoli, works nicely as well.
Baked High Protein French Toast: different flavours of protein powder can be used to give the toasts a special twist.
Vegan Vegetable Lo Mein: add a splash of water or two to the pan to make sure the dish won’t dry out.
Roasted Asparagus and Tomato with Halloumi: don’t forget to cut the bottom inch or so off the asparagus. You can also swap the halloumi for a different cheese if needed – feta, salad cheese or anything else you’d rather have.
Almost any fruits works in the Overnight Oats, and the more tropical, the better!
Pea and Mint Soup: frozen peas are totally fine (and very easy)!
If you include snacks in the meal plan, make sure you select 4 servings of Japanese Silken Tofu Dessert with Mango Coulis 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.
White Bean Salad
Baked High Protein French Toast
Easy Baked High Protein French Toast
Vegan Vegetable Lo Mein
High-Protein Overnight Oats
High-Protein Overnight Oats (it’ll be even more flavorful that way)
Pea and Mint Soup (it can be reheated)
Japanese Silken Tofu Dessert with Mango Coulis
Freezable:
Broccoli Stir Fry with Brown Rice (always reheat rice extra thoroughly)
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!
(James can only accept a limited number of clients)
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.
These Rice and Bean Fajita Quesadillas are flavorful and easy to make. They’re cheesy, hearty, and filled with vegetables. The fajita filling can be prepared in advance, and it only takes about 10 minutes to cook the quesadillas. Serve them with your favorite toppings and enjoy for lunch or dinner.
Cheese quesadillas are really easy to make, and I enjoy them as quick snacks. But when it comes to quesadillas for lunch or dinner, I like them to have a little more substance to them. These Rice and Bean Fajita Quesadillas are packed with rice, black beans, and seasoned fajita peppers and onions. They’re filling, packed with protein, and great for any meal. Enjoy these quesadillas with your favorite toppings and tortilla chips.
Why You’ll Love This Filling Quesadilla Recipe
Packed with flavor – These fajita quesadillas get much of their flavor from the onions and peppers. I like to cook them all together in a frying pan until they’re sizzling and browned, just like at a restaurant. Cooking them down until they’re caramelized adds delicious flavor to this recipe.
Easy to make – This recipe may have a few more steps than a regular cheese quesadilla, but it’s all easy. Once you mix the fajita veggies with the rice and beans, you add them to the tortilla with some shredded cheese, and then the hot frying pan does the rest of the work. You can also make these quesadillas in the oven if you wish.
Great family meal – You may not think of a quesadilla as a full meal, but these fajita rice and bean quesadillas are really filling. I like to serve them with a side of chips and dip, along with my favorite quesadilla toppings (lettuce, salsa, sour cream, guacamole). You can make cheese quesadillas for kids, and chicken or beef can easily be added for any meat eaters.
Why Your Body Will Love These Hearty Quesadillas
Heart Health – Black beans contain a significant amount of soluble fiber, which helps decrease cholesterol absorption in the bloodstream. Lowering the “bad” cholesterol in the body can significantly reduce the chances of a stroke or heart attack.
Digestive Health – Black beans are high in insoluble fiber, which helps bulk up the digestive system and prevent constipation. The fiber in beans also acts as a prebiotic that feeds the good bacteria in the large intestine and carries out toxins in the system.
Immune Health – Bell peppers are high in Vitamin C, essential for keeping your immune system healthy and fighting off sickness. Vitamin C is also very beneficial in healing wounds and collagen production. Bell peppers are high in antioxidants, which also help protect the immune system. Antioxidants are molecules that can neutralize harmful free radicals, which otherwise can damage cells and tissues in our bodies.
Rice and Bean Fajita Quesadilla Recipe Ingredients
Peppers and Onion – Pepper and onion make up the fajita part of these quesadillas. I like to cook a variety of bell peppers, yellow onion, and spices together in a pan until they’re softened and beginning to brown. I have seen a few frozen fajita pepper and onion veggie mixes that may make this recipe a little easier. You can also buy packaged fajita seasoning instead of making your own.
Black Beans – I like to use black beans in this recipe, but pinto beans will also work well. Beans add extra protein and fiber to these quesadillas, helping them be more filling.
Rice – I use cooked white rice for this recipe. Brown rice, quinoa, or cauliflower rice can also be used, though. You can omit the rice if you prefer.
Cheese – Any cheese can be used for these quesadillas. I usually use shredded Colby Jack, but you can also use pepper Jack or quesadilla cheese, which is made specifically for melting in quesadillas. Dairy-free cheese can also be used.
Tortillas – I use large burrito-sized flour tortillas for my quesadillas; you can make yours smaller if you like. Corn tortillas can also be used to make them gluten-free.
How To Make Vegetarian Fajita Quesadillas
Heat a large pan over medium heat and add the oil. Once hot, add the peppers, onions, and a pinch of salt. Mix and allow peppers and onions to cook until they are softened and starting to caramelize, about 5-7 minutes, stirring every so often to prevent burning.
Next, add the rice, beans, and fajita seasoning to the skillet and mix again until all ingredients are combined and the rice and beans are heated through. You can add a little extra oil, if needed.
Assemble your quesadillas: Lay a large tortilla flat and sprinkle about 1/4 cup shredded cheese onto just half of the tortilla. Top with about 1/3 cup of the fajita bean and rice mixture, and then another sprinkle of shredded cheese. Fold over the other side of the tortilla and press down.
Heat a large pan over medium heat and add butter, oil, or cooking spray. Place the quesadilla into the pan and cook for about 3-4 minutes on each side, until the cheese is melted and the tortilla is crispy. Repeat with the remaining ingredients and enjoy fajita quesadillas with your favorite toppings.
Recipe Frequently Asked Questions
Make this recipe gluten-free by using gluten-free tortillas or corn tortillas.
Make this recipe vegan by using a meltable, shredded vegan cheese.
How should these quesadillas be served? You can eat them alone, or top with your favorite toppings and add a side of chips and dip for a more rounded meal.
Can quesadillas be cooked in the oven? Yes, they can easily be cooked in the oven. Just lay them flat on a large sheet pan and bake at 400 degrees F. for about 10-15 minutes.
How long do leftovers last? If stored in an airtight container in the refrigerator, they should last about 4-5 days. They can be reheated in the oven, frying pan, or microwave.
Are quesadillas freezer-friendly? Yes, but they may not hold up the best in the freezer. I suggest assembling the quesadillas just until you’re about to cook them, wrapping them tightly in plastic wrap, and placing them in an airtight freezer bag. I have found it works best to reheat the frozen quesadillas in the oven.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
These Rice and Bean Fajita Quesadillas are packed with flavor and easy to make. They’re cheesy, hearty and filled with vegetables. The fajita filling can be prepared ahead of time and then it only takes about 10 minutes to cook the quesadillas. Serve with your favorite toppings and enjoy for lunch or dinner.
Ingredients
1 tablespoon olive oil, or oil of choice
2 medium sized bell peppers, diced (whatever colors you prefer)
1/2 yellow onion, diced
1 cup cooked rice
1 (15 oz) can black beans, drained and rinsed
6–8 large flour tortillas
2 cups shredded cheese
Fajita Seasoning
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon granulated garlic
1/2 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon smoked paprika
1/4 teaspoon dried oregano
1/4 teaspoon black pepper
Instructions
Heat a large pan over medium heat and add in the oil. Once hot, add in the peppers, onions an a pinch of salt. Mix together and allow peppers and onions to cook until they are softened and starting to caramelize, about 5-7 minutes, stirring every so often to prevent burning.
Next, add the rice, beans and fajita seasoning into the skillet and mix again until all ingredients are combined and the rice and beans are heated through. You can add a little extra oil in, if needed.
Assemble your quesadillas: lay large tortilla flat and sprinkle about 1/4 cup shredded cheese onto just half of the tortilla. Top with about 1/3 cup of the fajita bean and rice mixture and then top with another sprinkle of shredded cheese. Fold over the other side of the tortilla and press down.
Heat a large pan over medium heat and add butter, oil or cooking spray. Place quesadilla into the pan and cook for about 3-4 minutes on each side, until cheese is melted and tortilla is crispy. Repeat with the remaining ingredients and enjoy fajita quesadillas with your favorite toppings.
Notes
Quesadilla can also be cooked on a large sheet pan in the oven.
Prep Time: 10 mins
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