Let’s get ready for 2025!

As we step into 2025, I’d love to hear about your resolutions or personal promises. What are you aiming to achieve this year?

Recipe Highlights

Super-Quick High Protein Omelette
True to its name, this omelette is a speedy way to pack in your protein. It’s not only quick to prepare but also bursting with flavor.

Tomato Shakshuka
This rich, easy-to-make lunch option is the perfect way for tasty but easy food between the years. The vibrant flavors of this Middle Eastern-inspired dish are sure to brighten your midday meal.

Mango Curry
A personal favorite, this curry combines the sweetness of mango with aromatic spices. Give it a try and let me know what you think!

Nutritional Breakdown for this Meal Plan

Here’s how your daily intake shapes up:

Meal Plan	Protein	Calories
Three main meals	61g	1280 kcal
With snacks	87g	1530 kcal
Including big snack	110g	2000 kcal

If you’re unsure about your ideal calorie intake, I recommend checking out our guide on calorie consumption for personalized advice. Wishing you a fantastic culinary journey in 2025!

Enjoy the recipes, and I’ll see you in the new year! Best regards,
Hauke 🙂

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:

• For the Healthy Yogurt Parfait use any fruit at hand!
• Use any veggies or greens you have at hand for the High Protein Omelette.
• The Mango Curry has 3 servings to make the best use of the ingredients. Just chuck one serving into the freezer.
• The Quinoa Chickpea Bowl and the Bulgur Kidney Bean Salad are both ideal to take for work.
• Make sure you grab corn flour and not polenta for Black Bean Arepas con Queso, otherwise you’ll end up with a more couscous style dish (which is also fine of course!).
• Prep the Overnight Oats the night before for maximum taste. Almost any fruit works, and the more tropical, the better!

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.

• Healthy Yogurt Parfait
• Quinoa Chickpea Buddha Bowl
• Garlic Mushrooms on Pasta (can be meal prepped, but better to have one serving fresh from the stove)
• Bulgur Kidney Bean Salad
• Mango Curry
• High-Protein Overnight Oats
• Tomato Shakshuka
• Black Bean Arepas con Queso (can be eaten cold or reheated)
• Custard Pudding with Strawberries

Freezable:

• Garlic Mushrooms on Pasta
• Mango Curry
• Black Bean Arepas con Queso (freeze arepas and filling separately, make the dip fresh)
• Custard Pudding with Strawberries

Vegan Alternatives (More Here)

• Breakfast: Please try out the Banana Bonkers Overnight Oats
• Lunch: How about The Veggie King baked potato?
• Dinner: Please give these Vegan Stuffed Peppers a shot!

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!