Pesto to Pancakes

Hey Healthy Veggies!

our new lunch (and breakfast and dinner) game plan is here!

This week’s line-up is all about bold flavours, hearty portions, and a couple of fresh creations we’re excited to share.

On the menu, you’ll find Red Pesto Pasta – quick to make but loaded with flavour – and the comforting Manchester Baked Potato, piled high with a tasty protein-rich topping.

Spinach Feta Pancakes bring a deliciously savoury twist to your week, perfect for when you want something a little different.

Vegetarian Moussaka delivers rich, layered goodness with roasted aubergine, potato, and a creamy finish. For a speedy start to the day, Overnight Oats with Protein Powder will keep you full and energised without a single pan to wash.

Plan at a glance:

• Main meals only: 74g protein, ~1295 kcal/day
• With snacks: 92g protein, ~1515 kcal/day – or swap in a protein shake for an extra boost
• With big snack: 111g protein, ~2000 kcal/day

Fresh flavours, simple prep, and plenty of protein – exactly how healthy eating should be.

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:

• Chia Pomegranate Yoghurt: I highly recommend frozen pomegranate seeds, they’re far easier than extracting them from the fruit.
• Manchester Baked Potato: it is cooked in the microwave to save time, but you can absolutely use the oven as well.
• Kale and White Bean Soup: optionally at the end you can add a little bit of olive oil to top the croutons or bread.
• Overnight Oats with Protein Powder: you don’t have to use protein powder, but it’s a really good way of getting an extra protein kick in there!
• If you include snacks in the meal plan, make sure you select 4 servings of Japanese Silken Tofu Dessert with Mango Coulis 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.

• Chia Pomegranate Yoghurt
• Red Pesto Pasta
• No Fuss Coconut Flour Pancakes (just the batter or the pancakes themselves)
• Manchester Baked Potato (the potato can be reheated, add the topping fresh)
• Kale and White Bean Soup (it’ll be even more flavorful that way)
• Overnight Oats with Protein Powder (they’re good for a couple of days in the fridge)
• Spinach Feta Pancakes (the batter can be made ahead)
• Japanese Silken Tofu Dessert with Mango Coulis

Freezable:

• Red Pesto Pasta
• No Fuss Coconut Flour Pancakes (either the batter or the pancakes, keep the toppings separate)
• Manchester Baked Potato (the potato itself can be frozen, I’d keep the toppings fresh)
• Kale and White Bean Soup (it can be reheated)
• Spinach Feta Pancakes (without filling)

Vegan Alternatives (More Here)

• Breakfast: Vegan Bulgur Porridge with Sweet Rhubarb
• Lunch: Black Bean Burrito Bowl
• Dinner: Saucy Eggplant Tomato Pasta

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!