Meal Plan: Good Stuff in a Bowl

Watch the video from Dave of this meal plan.

This week’s plan comes with 87g of protein at 1500kcal per day. We’ve included some of our favourite recipes (Spinach Feta Pancakes, yum!).

The lunch dishes are easy to prep in the mornings or the nights before. You could even make one or two meal prep sessions if you wanted to for the plan.

You know, pick a couple of recipes and make them in one go. Store the rest in the fridge or freezer and you’ll save lots of time during the week!

Dave

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!

PS. What are you currently listening to while cooking?

Meal Plan Tutorial Make it Meal Prep Adding Custom Recipes Calorie Guide

Want to edit the plan? Hit in the meal planner below to save to My Collection.

Top tips:

  • Lentil Pancakes: Either cook the lentils the night before or use canned lentils to save time in the morning. You can replace them for flour as well, if your want. The beauty about the lentils, it works really well, they don’t skew the taste and make the pancake ‘silky’. Excellent way to use up leftover lentils!
  • Yogurt Breakfast: We recommend raspberry but you can use any favourite berry. 😋
  • Smoked Tofu and Hummus Buddha Bowl: Can’t find smoked tofu? Feel free to just use regular tofu and fry it in 2 tsp of olive oil on medium heat for 12 minutes. Make sure to add a good amount of salt.
  • Lentil Tabbouleh goes nicely with hummus and flatbread! 🙂
  • You can add extra spices/herbs to the Smashed Potatoes’ Dip to put your own twist on it. Or simply use it how it is – I love it!
  • Spinach Feta Pancakes: Ideally get frozen, finely chopped spinach to save some time.

Meal Prep (Quick Tutorial): These recipes can be made ahead.

  • Lentil Pancakes (the batter)
  • Yoghurt with Raspberry Compote
  • Lentil Tabbouleh
  • Spinach Feta Pancakes (the batter)
  • Colourful Bulgar and Bean Salad
  • Crispy Smashed Potatoes in Oven with Feta Dipping Sauce (yes, the dip)

Freezable

  • Lentil Pancakes (keep toppings separate)
  • Yogurt Breakfast with Raspberry Compote (only raspberry compote)
  • Spinach Feta Pancakes (keep topping separate)

Day 7 is all up to you. It’s a great day for leftovers, or if you want to go out to eat. We still recommend keeping the calories to about 1500kcal if weight loss is a priority.

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 in to 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 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.