5th September – Veggie Carnival

Hey, healthy veggies 🍅

Get ready for a veggie carnival this week! Dive into a colourful feast of vibrant dishes that make every meal a celebration 🥳

Craving something easy and packed with goodness? Our Sweet Potato and Broccoli Salad Bake🥦 is just what you need. It’s simple to prepare, giving you more time to relax while it cooks. Sheet pan meals like this make dinner a breeze – and who doesn’t love that?

Tired of salads that leave you hungry? Hearty, flavor-packed White Bean Salad🥗 will keep you full and satisfied. Takes just 10 min, it’s a crazy burst of taste in every bite! (and don’t get me started on the protein 😜).

On to this week’s stats:

• you’ll be getting 62g protein at about 1255kcals (three main meals);
• or 80g of protein at about 1490kcal per day with snacks, (or even more, if you decide to skip the Silken Tofu Vegan Ice Cream snack for another protein shake)
• if you include the big snack, then you’ll be at 104g protein at 1980kcal per day.

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:

• If you want a silkier or softer Couscous Kaiserschmarrn, before making the recipe process blend the couscous grains into a fine powder. Then make the recipe exactly as indicated in the instructions. You can use any berries you like: raspberries, blueberries, strawberries – I recommend whatever is in season locally!
• High-protein Tortilla Quiche is a great way to use up leftover veggies.
• Fluffy Protein Powder Pancakes with Oats: feel free to choose your own fave toppings! Also, different flavour powders can offer really unique twists.
• Pasta Arrabiata: don’t skip the final cooking stage, it really brings out the flavours. The same goes for the little amount of sugar, unless absolutely necessary to skip.
• Silken Tofu Vegan Ice Cream:
• If you have the time, once the ice cream is mostly frozen take it out, put in the blender, and blend completely again. Take back to the container immediately and freeze until it’s solid again. This will result in a smoother ice cream with smaller ice crystals.
• Use very ripe bananas (browned and spotted), otherwise you’ll have to add more processed sugar to compensate. Slice or chop them, and freeze them before making the ice cream.
• You can serve this chilled, not frozen, like a chocolate pudding/vegan custard.
• If you include snacks in the meal plan, make sure you select 4 servings of Silken Tofu Vegan Ice Cream 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.

• Couscous Kaiserschmarrn Recipe (prep pancakes the night before, just keep the toppings separate)
• Chickpea Flour Pancakes (the batter can be made ahead)
• Zucchini (Courgette) Basil Soup (it’ll be even more flavorful that way)
• High-protein Tortilla Quiche
• Fluffy Protein Powder Pancakes with Oats (batter can be made in advance)
• Crazy Quick White Bean Salad (it’ll be even more flavorful that way)
• Pasta Arrabiata

Freezable:

• Couscous Kaiserschmarrn Recipe (either the batter or the pancakes)
• Chickpea Flour Pancakes (the batter or the pancakes, but keep the toppings separate)
• Zucchini (Courgette) Basil Soup (just reheat slowly)
• High-protein Tortilla Quiche
• Pasta Arrabiata

Vegan Alternatives (More Here)

• Breakfast: Peachy Blinders Overnight Oats
• Lunch: Vegan Breakfast Potatoes
• 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!