Fresh & Fruity

Hi there, healthy veggies! 🥬✨

There are watermelons everywhere I look at the moment! And I love using seasonal food, so here go!

🥗 Watermelon & Feta Salad
This salad changed my entire relationship with watermelons – no joke. With salty feta, rocket, lemon, walnuts and mint, it’s light, fresh, and absolutely unforgettable.

🍓 Cottage Cheese Strawberry Smoothie
Sweet strawberries and bananas blend into one dreamy, protein-packed smoothie. It’s a fruity powerhouse that feels like dessert but fuels your day.

🌶️ Bonus Bite: Vegan Dahl
Rich, comforting, and deeply spiced, our Vegan Dahl is the ultimate one-pot wonder. Easy to make, freezer-friendly, and ideal for batch cooking.

Hope you love these dishes as much as we do! 🥰

On to this week’s stats:

Meal Plan Option	Approx. Calories	Protein (g)	Notes
Three Main Meals	1265 kcal	63 g	Core meals only
+ Regular Snacks	1480 kcal	81 g	Swap Silken Tofu Mango Dessert for a shake to increase protein
+ Big Snack Included	2000 kcal	101 g	Includes all snacks for max satisfaction and fuel

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:

• Prefer Quick and Damn Tasty Dahl as a soup? Throw it in the blender together with the remaining cup of vegetable stock and/or some extra water.
• Kaiserschmarrn: you can also add all the sugar to the batter and salten the raisins and almonds instead. Really tasty as well!
• Squidgy Fried Halloumi with Crushed Nuts: if you can’t get hold of halloumi, then any BBQ cheese will do instead. Failing that you could also go for a feta or salad cheese (but don’t cook it).

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.

• Scrambled Eggs with Cream Cheese (the scramble can just be reheated)
• Speedy Vegan Burrito (make filling the day before)
• Vegan Mediterranean Pasta Salad
• Watermelon and Feta Salad (use within two days because of the arugula/rocket)
• Quick and Damn Tasty Dahl (it can be reheated)
• Kaiserschmarrn
• Vegetarian Baked Beans
• Japanese Silken Tofu Dessert with Mango Coulis

Freezable:

• Scrambled Eggs with Cream Cheese (after you’ve cooked them)
• Speedy Vegan Burrito
• Vegan Mediterranean Pasta Salad
• Quick and Damn Tasty Dahl (add the yoghurt fresh)
• Kaiserschmarrn (either the batter or the pancakes)
• Vegetarian Baked Beans

Vegan Alternatives (More Here)

• Breakfast: Avocado Spinach Smoothie
• Lunch: Healthy Masabacha
• Dinner: Vegan Pad Thai

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!