Melty Moments

Hello healthy veggies! 🥬
Your shiny new weekly meal plan has landed – and this one is cheesy, satisfying, and oh-so comforting 😄

🧀 Quesadillas with Mozzarella & Cheddar
These cheesy beauties are a year-round winner, but the real magic is in the pesto. It adds a tangy twist that takes them from “yum” to “where have you been all my life?”

🍳 Scrambled Eggs with Cheese
Soft, fluffy eggs meet melty cheese in a hot skillet – it’s pure breakfast joy. High in protein and ready in minutes, this one never lets me down.

🌱 Spinach & Chickpea Bake
Wholesome, hearty, and full of flavour, this bake is a hidden gem. Great for weeknights when you want something cosy but still nutritious.

Meal Plan Option	Approx. Calories	Protein (g)	Notes
Three Main Meals	1250 kcal	61 g	Core meals only
+ Regular Snacks	1500 kcal	81 g	Swap Cottage Cheese Cheesecake for a protein shake to increase protein
+ Big Snack Included	1975 kcal	108 g	Includes all snacks for max energy and protein

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:

• Spicy Kiwi Banana Smoothie: use more or less ginger depending on how ‘tangy’ you like it! If you’ve got a sweet tooth then don’t be afraid to add some honey or brown sugar to make it more palatable to you.
• Colourful Bulgur Kidney Bean Salad it is ideal to take for work.
• Moroccan Couscous Salad: you can use 3 tsp Ras El Hanout to replace the cumin, ginger and paprika powder.
• Crispy Potato Lentil Buddha Bowl: if you find the calories too high then we suggest omitting a couple of potatoes.
• If you include snacks in the meal plan, make sure you select 10 servings of Cottage Cheese Cheesecake 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.

• Quinoa Breakfast Porridge with Hot Blueberry Drizzle
• Garlic Mushrooms on Pasta
• Spicy Kiwi Banana Smoothie
• Colourful Bulgur Kidney Bean Salad (it can be reheated)
• Moroccan Couscous Salad (it’ll be even more flavorful that way)
• Crispy Potato Lentil Buddha Bowl (reheat in a pan for crispy potatoes)
• Cottage Cheese Cheesecake

Freezable:

• Garlic Mushrooms on Pasta
• 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)

Vegan Alternatives (More Here)

• Breakfast: Sweet morning with Cashew Milkshake – Chocolate Style
• Lunch: Mouthwatering Vegan Mediterranean Pasta Salad
• Dinner: Incredible Lentil Vegetable Soup

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!