This week’s meal plan is here, packed with quick and tasty lunches, mouthwatering pizza, and a comforting Friday night curry! 🍽️✨
Let’s be honest—pizza is one of the greatest creations on this planet.
But have you ever tried Socca pizza? 🍕 This week, it’s stealing the spotlight!
Made with chickpea flour, water, olive oil, and salt, this gluten-free beauty has a crispy, flavourful crust that’s both light and satisfying. Perfect for a guilt-free pizza night!
And what’s the ultimate way to wrap up a busy week? A cozy curry night, of course! Our Eggplant Curry, served with fluffy basmati rice 🍚, is simple, nourishing, and oh-so-delicious.
So, get ready to enjoy effortless, wholesome meals all week long—because eating well should always be easy and fun! ❤️
On to this week’s stats:
you’ll be getting 64g protein at about 1290kcals (three main meals);
or 84g of protein at about 1540kcal per day with snacks, this can be even more, if you decide to skip the Protein Cookies snack for another protein shake;
if you include the big snack, then you’ll be at 106g protein at 2040kcal per day.
If you’re not sure how many calories you should be eating please have a quick read through this page on calories.
We also just made this sheet to help you out with flavour pairings – it can elevate any meal you’d like to make!
If there’s anything else you’d like to know, please feel free to ask.
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 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:
Blueberry Cheesecake Overnight Oats: Any berries you like can be eaten with the this Overnight Oats. I definitely recommend whatever your fave is, or whatever is in season near you! If you fancy warm breakfast, this can easily be made into porridge. Just add the Greek yogurt when serving.
The 2 Ingredient Banana Egg Pancakes: Add your personal fave toppings.
Smooching Mushrooms on Toast: Mushrooms need it dry and air to breath. Ideally store them ‘loosely’ in a paper bag outside the fridge.
Socca Pizza: Add your personal fave toppings.
Italian-Style Healthy Breakfast Egg Muffins are awesome for packing! A little spicy sauce is lush, too.
If you include snacks in the meal plan, make sure you select 6 servings for Perfect Protein Cookies 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.
Blueberry Cheesecake Overnight Oats
Vegetarian Ramen Noodle Salad
The 2 Ingredient Banana Egg Pancakes (batter can be made in advance)
Smooching Mushrooms on Toast (prep the toast on the spot)
Socca Pizza (just batter)
Italian-Style Healthy Breakfast Egg Muffins (can be eaten hot or cold)
Amazing Aubergine (Eggplant) Curry (it can be reheated)
Perfect Protein Cookies
Freezable:
The 2 Ingredient Banana Egg Pancakes (keep topping separate)
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!
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.
My dairy-free Green Goddess Dressing is easy to make, versatile, and packed with flavor. The tahini base adds a nuttiness that pairs perfectly with the fresh herbs, garlic, and lemon juice. Enjoy this vibrant homemade dressing on salads, pasta, sandwiches, pizza, and more.
Fresh herbs are one of my favorite things to grow in the garden each summer. They grow quickly and are usually easy to maintain. I love having them on hand to throw into salads, sandwiches, hummus, drinks, and more. This dairy-free Green Goddess Dressing has to be one of the best ways to use them! It’s packed with flavor and perfect for all your summer salad needs. Let me know in the comments if you try it!
Why You’ll Love This Refreshing Summer Dressing
Vibrant color – You’ll love the bright green color of this fresh Green Goddess dressing. It’s made with lots of fresh herbs, and I love that you can really tell that just by looking at it.
Flavorful – This tahini-based dressing is anything but boring. Each bite is packed with the flavors of fresh herbs, lemon juice, and garlic. It is also easy to customize based on your favorite herbs.
Versatile – My dairy-free green goddess dressing can be used in many ways. I like to have it on hand for summer salads, but it can also be used as a sandwich or wrap spread, a marinade for tofu or fish, and can even be tossed into pasta salad for a fresh and flavorful dressing.
Why Your Body Will Love This Healthy Salad Dressing
Fresh Herbs – Fresh herbs can help support the immune system in many ways. They’re packed with vitamins, minerals, and antioxidants, which help fight disease by combating harmful free radicals. Herbs like mint, parsley, and dill can also help stimulate the appetite and aid the digestive process.
Tahini – Tahini is a paste made from sesame seeds, perfect for dressings and sauce recipes. It’s a great source of vitamins, minerals, and healthy fats. Although tahini contains a small amount of saturated fat, most of its fats are polyunsaturated (omega-6 fatty acids) and monounsaturated, which is great for overall health.
Green Goddess Dressing Recipe Ingredients
Tahini – I love using tahini in my salad dressings because it adds creaminess without adding any dairy. It’s a great base for this recipe and goes well with all of the fresh herbs.
Vinegar – I like to add a little bit of red wine vinegar to this recipe. It pairs well with lemon juice, adding a bit more depth of flavor.
Lemon Juice – Fresh lemon juice is a must in almost all of my salad dressings. It really brightens everything up, and I tend to always have them on hand.
Garlic – I prefer using fresh garlic for this recipe over store-bought minced garlic. You can add as much or as little garlic as you like. Granulated garlic can also be used, if you prefer.
Fresh Herbs – For my green goddess dressing recipe, I used a mixture of basil, parsley, mint, green onion, and dill. You can use any fresh herbs you like, though. Leave out the ones you don’t care for and add extra of the ones you enjoy.
How To Make Dairy-Free Green Goddess Dressing
Add all the dressing ingredients to a blender or food processor and blend on high speed until creamy and smooth, about 1 minute. Dressing should be light green in color. Taste and adjust the seasonings as needed, and add extra lemon juice or water if necessary to thin it out.
Green goddess dressing should be stored in an air-tight container in the refrigerator. Dressing is freshest if enjoyed within a week. Use this dressing on salads, sandwiches, wraps, pasta, and more.
Recipe Frequently Asked Questions
This recipe is already both gluten-free and vegan.
Is this recipe spicy? No, mine was not spicy at all. If you want extra spice, I recommend adding in a few pickled jalapeños or some cayenne pepper.
Does this dressing require fresh herbs? Yes, I use only fresh herbs in this dressing recipe. You are welcome to experiment with dried herbs, but I haven’t done so yet. I will update the post when I do.
How should this green goddess dressing be used? It can be used in various ways, including on salads, pasta, sandwiches, wraps, vegetables, and more.
How long does this salad dressing last? If stored in an air-tight container in the refrigerator, leftovers should last about 1 week.
Do all the herbs listed have to be used? No, I used all my favorite fresh herbs, but if there’s some that you don’t like or can’t get, feel free to substitute them with what you have.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
My dairy free Green Goddess Dressing is easy to make, versatile and packed with so much flavor. The tahini base adds a nuttiness that goes so well with all of the fresh herbs, garlic and lemon juice. Enjoy this vibrant homemade dressing on salads, pasta, sandwiches, pizza and more.
Ingredients
1/2 cup tahini
1/4 cup water
1 tablespoon extra virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon red wine vinegar
1 teaspoon tamari, or soy sauce
1–2 cloves garlic
1 cup a mix of your favorite leafy fresh herbs*
1/2 teaspoon salt
1/4 teaspoon black pepper
Instructions
Add all the dressing ingredients to a blender or food processor and blend on high speed until creamy and smooth, about 1 minute. Dressing should be light green in color. Taste and adjust any seasonings as needed, and add extra lemon juice or water if you need to thin it out at all.
Green goddess dressing should be stored in an air-tight container, in the refrigerator. Dressing is freshest if enjoyed within a week. Use this dressing on salads, sandwiches, wraps, pasta and more.
Notes
*I used a mixture of parsley, dill, basil, green onion, and mint. You can use any kind of fresh herbs you like.
Prep Time: 15 mins
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