14th November – Veggie Wonder

Hi, healthy veggies 🥦

It’s that time of the week! Delicious and nutritious dishes that pack the very best of vegetarian health and longevity.

First up, Bulgur Kidney Bean Salad🥗 – a vibrant, protein-packed twist on salad that brings more to the table than just greens and beans. Or, for a savoury spin on a classic favourite, dig into the Feta and Spinach Pancakes🥬, loaded with nutrients and ready to satisfy any pancake lover’s cravings.

And our next star – Mushroom Stew with Coconut🥥, where earthy mushrooms meet a creamy coconut curry. This light, high-protein stew is perfect for dinner (and cooler evenings) – and yes, it’s vegan too!

Can’t decide? Try them all! 😉😋

On to this week’s stats:

• you’ll be getting 66g protein at about 1280kcals (three main meals);
• or 85g of protein at about 1525kcal per day with snacks, (or even more, if you decide to skip the Homemade Custard Pudding with Strawberries snack for another protein shake);
• if you include the big snack, then you’ll be at 105g protein at 2000kcal 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:

• Colourful Bulgur Kidney Bean Salad is ideal to take for work.
• Overnight Oats with Protein Powder: you don’t have to use protein powder, but it’s a really good way of getting an extra protein kick in there!
• Manchester Baked Potato is cooked in the microwave to save time, but you can absolutely use the oven as well.
• Kaiserschmarrn: you can also add all the sugar to the batter and salten the raisins and almonds instead. Really tasty as well!
• Harira: serve with cilantro and parsley. Don’t forget to squeeze some lemon juice over your soup, this really elevates all the other flavours.
• If you include snacks in the meal plan, make sure you select 4 servings of Homemade Custard Pudding with Strawberries 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.

• Colourful Bulgur Kidney Bean Salad (it can be reheated)
• Overnight Oats with Protein Powder (they’re good for a couple of days in the fridge)
• Manchester Baked Potato (the potato can be reheated, add the topping fresh)
• Vegan Mushroom Stew with Coconut (it can be reheated)
• Kaiserschmarrn
• Spinach Feta Pancakes (the batter can be made ahead)
• Harira (it’ll be even more flavorful that way)

Freezable:

• Scrambled Eggs with Cheese (it can be frozen after they’ve been cooked, that way you can make bigger batches and always have a quick breakfast or lunch)
• Beetroot Pasta (keep any salad fresh)
• Manchester Baked Potato (the potato itself can be frozen, I’d keep the toppings fresh)
• Vegan Mushroom Stew with Coconut
• Kaiserschmarrn (either the batter or the pancakes)
• Spinach Feta Pancakes (without filling)
• Harira

Vegan Alternatives (More Here)

• Breakfast: Smooching Mushrooms on Toast
• Lunch: Arugula Lentil Salad From Heaven
• Dinner: Bean and Pasta Vegetarian Casserole

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!