Veggie Wonders

Hi there,

Here’s a new meal plan for the last week in January with some tasty and easy-to-make recipes.

Highlights

• Breakfast: Scrambled Eggs with Cheese – my go-to for busy mornings. Quick, simple, and satisfying.
• Lunch: Wedge Salad – crunchy, refreshing, and little effort to prepare.
• Dinner: Roasted Cabbage Steaks – high in protein, flavorful sauce, and super easy to cook. Let me know what you think of this one!

Nutritional Breakdown

Meal Plan Option	Protein (g)	Calories (kcal)	Notes
3 main meals	66	1,250	No snacks included.
With snacks	91	1,480	Includes standard snack option.
With full snack option	116	1,960	Includes a bigger snack; swap Silken Tofu Vegan Ice Cream for a protein shake if preferred.

If you’re unsure about how many calories you should be eating, check out the guide on calorie intake linked on this page.

Additional Info

Further down the page, you’ll find:

• Recipes that can be made ahead or frozen.
• Vegan alternatives if you’d like to switch things up.

Enjoy the meals, and feel free to reach out with any questions or suggestions for future plans!

Cheers,
Dave

Share Your Journey

We love hearing from you! Share your thoughts, questions, or feedback in our Facebook group (PW: protein power) or via email. And don’t forget to show off your culinary creations – post photos in the group or tag @hurrythefoodup on Instagram!

Here’s to a year filled with delicious, nutritious meals and achieving our health goals together!

Hauke 😊

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:

• Kat’s Vegan Overnight Oats in a Jar can also be made porridge style. Just add all ingredients into a pot and let it simmer on low heat. Feel free to swap out the berries for any other fruit or any milk you fancy really whatever you have to hand!
• You can definitely add your favourite pizza toppings to this Pizza Pancake.
• Wedge Salad with Creamy Cashew Dressing: Ideally get an entire lettuce head for this dish (that you can already start using before as a side). Packaged lettuce leaves usually don’t hold for 5/6 days.
• It’s better to use wholegrain pasta for Healthy Mac and Cheese.
• Speedy Chickpea Stew can be kept in a thermos flask (or similar) and easily transported then eaten warm!
• If you include snacks in the meal plan, make sure you select 4 servings for 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.

• Kat’s Vegan Overnight Oats in a Jar
• Chickpea Bean Lunch Bowl
• Pizza Pancake (the batter can be made ahead)
• Wedge Salad with Creamy Cashew Dressing (yes, works nicely)
• Healthy Mac and Cheese
• Speedy Chickpea Stew (yes, prep the night before)
• Silken Tofu Vegan Ice Cream

Freezable:

• Healthy Mac and Cheese
• 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)
• Speedy Chickpea Stew
• Silken Tofu Vegan Ice Cream

Vegan Alternatives (More Here)

• Breakfast: Delicious Chocolate Banana Bonkers Overnight Oats!
• Lunch: Midday Delight of Colourful Bulgur Kidney Bean Salad!
• Dinner: How about Amazing Aubergine 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!