Hey hey healthy veggies 👋

It’s Thursday again — and you know what that means: a brand new meal plan coming in hot! 🔥

Need something quick and nourishing? Say hello to the Ricotta Bake! Just 5 minutes of prep and the oven takes it from basic to brilliant. It’s one of those magical meals where the end result tastes way fancier than the effort you put in (we love that).

Got some rice and veggies hanging out in your fridge? Don’t toss ’em — Spring Vegetable Fried Rice to the rescue! It’s a tasty, zero-waste kind of dish that works great for lunch or dinner. No leftovers? No problem. Fresh ingredients are on the plan, too!

And the breakfasts and lunches? Pitas, quesadillas – fast, fresh, and full of flavour. Let’s make this week delicious! 😋

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 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!

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:

• Fruit Salad with Yogurt: use whatever fruits you like! I definitely recommend whatever your fave is, or whatever is in season near you!
• Greek Pitas: add whatever you fancy, or whatever leftovers you have. Olives, sweetcorn and bell peppers all work really well. Keep the bread and fillings separate if you’re taking the pitas for work.
• Spring Vegetable Fried Rice is a great recipe for leftovers.
• Chocolate Banana Bonkers Overnight Oats: if it’s currently cold where you live, prep them like you would make porridge.
• Manchester Baked Potato: it is cooked in the microwave to save time, but you can absolutely use the oven as well.
• Baked Ricotta: you can cut out the oil completely from this recipe. In place of the oil use vegetable broth – about 50ml to start with, adding a little more if necessary. Mix it in with the lentils before the dish goes into the oven.
• If you include snacks in the meal plan, make sure you select 12 servings of Cream Cheese Protein Muffins 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.

• Fruit Salad with Yogurt
• Greek Pitas (the salad of the Greek pitas)
• Spring Vegetable Fried Rice (make that dish on the spot, but ideally you prep the rice the night before)
• Chocolate Banana Bonkers Overnight Oats (it’ll be even more flavorful that way)
• Manchester Baked Potato (the potato can be reheated, add the topping fresh)
• Cream Cheese Protein Muffins

Freezable:

• Chocolate Banana Bonkers Overnight Oats
• Manchester Baked Potato (the potato itself can be frozen, I’d keep the toppings fresh)
• Cream Cheese Protein Muffins

Vegan Alternatives (More Here)

• Breakfast: Delicious Vegan Bulgur Porridge with Sweet Rhubarb
• Lunch: High-Protein Lentil Tabbouleh
• Dinner: Quick and Easy Vegetarian Thai Green Curry

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!

New: 1-on-1 Nutrition Coaching

We decided to open this personal coaching with James for a few clients each month. This offer is for you when you’re:

• looking for accountability.
• struggling to lose weight despite your best efforts.
• looking for personal advice on making the vegetarian diet work for you.

Book Now

(James can only accept a limited number of clients)

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