Roast This

The new weekly meal plan is here! 🙂

We’ve fine-tuned our recipes to pack in the protein while keeping the flavor high.

This week’s star is the High-Protein Tortilla Quiche – a cheesy, veggie-filled delight made with eggs, milk, and a healthy quiche crust. It’s low in calories, low in fat, and perfect for using up leftovers. Enjoy it hot or cold – no waste, just pure deliciousness.

Start your day right with our Fruity Quinoa Porridge – a tasty, vegan alternative to traditional oatmeal. And don’t miss the Vegan Vegetable Lo Mein, a crowd-pleaser that’s always a hit with family and friends!

Highlights

• Breakfast: Fruity Quinoa Porridge – like a tropical vacation in a bowl
• Lunch: Rush Rush Couscous – so speedy, great for lunch or dinner!
• Dinner: Tortilla quiche – just a few mins prep and the oven does the rest!

Nutritional Breakdown

Here’s how you can format the information into a table for your post:

Here’s the updated table without the swap snack option:

Plan Option	Protein (g)	Calories (kcal)
3 Main Meals Only	63g	1290 kcal
Main Meals + Snacks	83g	1530 kcal
Main Meals + Big Snack	108g	2081 kcal

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 😊

Recipe Tips:

• Highly recommend frozen pomegranate seeds for Chia Pomegranate Yoghurt, they’re far easier than extracting them from the fruit.
• Vegan Vegetable Lo Mein: Add a splash of water or two to the pan to make sure the dish doesn’t dry out.
• High-protein Tortilla Quiche it’s a great way to use up leftover veggies.
• Smoked Tofu Breakfast Egg Muffins: Can also be made with regular tofu, just add some extra herbs/spices for more flavour.
• Rush-Rush Couscous is a great recipe for leftovers.

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.

• Chia Pomegranate Yoghurt (prep the night before)
• Easy Sweetcorn Fritters
• Roasted Sweet Potato Salad with Feta & Pesto
• Fruity Quinoa Porridge (can easily be made the night before)
• Vegan Vegetable Lo Mein
• High-protein Tortilla Quiche
• Smoked Tofu Breakfast Egg Muffins
• Rush-Rush Couscous
• Perfect Protein Cookies

Freezable:

• Easy Sweetcorn Fritters
• Vegan Vegetable Lo Mein
• High-protein Tortilla Quiche
• Smoked Tofu Breakfast Egg Muffins. Can be frozen after they’ve been cooked. That way you can make bigger batches and always have a quick breakfast or lunch. If possible, freeze them in a bag and suck the air out with a straw first.

Vegan Alternatives (More Here)

• Breakfast: Incredibly tasty Overnight Oats with Protein Powder
• Lunch: Hearty and healthy Pea and Mint Soup
• Dinner: Dinner favourite Vegan Tofu Bolognese

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!