Happy New Year Everyone!

Happy New Year, everyone! 🎉

I hope you all had a wonderful holiday season with your loved ones and are ready to embrace a healthy, happy, and successful 2025. As we kick off this exciting new year, I have some updates and opportunities to share with you:

Dave’s Healthy Habit Challenge

Starting January 6th, Dave will be leading a special healthy habit challenge, which includes weight loss goals. Have a look in our Facebook Group for more updates.

New Year, New Goals

Whether it’s exploring a new hobby or finally organizing that cluttered basement, I encourage you to find something that excites you for 2025. Focus on goals where you can see small but steady progress. Remember, every step forward counts!

This Week’s Meal Plan

We’ve crafted a delicious line-up of recipes that are sure to satisfy your taste buds. My personal favorites? The Smoked Tofu and Hummus Buddha Bowl and the Asian-Style Easy Egg Muffins. They’re absolutely delightful! Here’s a breakdown of this week’s meal plan stats:

Meal Plan Option	Protein	Calories
3 main meals	~64g	~1250
With snacks	~84g	~1500
With big snack	~105g	~2000

Pro tip: You can boost your protein intake by swapping the Cottage Cheese Cheesecake snack for a protein shake. Not sure about your calorie needs? Check out our comprehensive guide on calories.

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:

• For the Chia Seed Pudding use any fruit at hand!
• Same goes for the Yogurt Breakfast with Raspberry Compote. Basically, you can make the compote with any fruit or berry.
• The Creamy Curried Lentil Soup has 3 servings to make the best use of the ingredients. Just chuck one serving into the freezer.
• The Healthy Egg Salad and the Smoked Tofu and Hummus Buddha Bowl are both ideal to take for work.
• Cook the eggs for Healthy Egg Salad a couple of mins longer so they’re hard-boiled, not jammy.
• Prep the Asian-Style Egg Muffins the night before for a quick lunch.

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 Seed Pudding with Almond Milk
• Healthy Egg Salad (I’d prep it in the morning, then take to work. The 2nd serving can be stored in the fridge for the next day)
• Creamy Curried Lentil Soup
• Yogurt Breakfast with Raspberry Compote
• Sweet Potato Tacos
• Asian-Style Easy Egg Muffins
• Vegan Lentil Bolognese
• Cottage Cheese Cheesecake

Freezable:

• Chia Seed Pudding with Almond Milk
• Creamy Curried Lentil Soup with Coconut
• Yogurt Breakfast with Raspberry Compote
• Sweet Potato Tacos
• Asian-Style Easy Egg Muffins
• Vegan Lentil Bolognese

Vegan Alternatives (More Here)

• Breakfast: Give the Tropic Thunder Overnight Oats a go!
• Lunch: The Speedy Chickpea Stew is wonderful!
• Dinner: How about our Harira? It’s delicious!

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 in to Buddha Bowls or Burrito Bowls! There’s so much choice, and you can throw together virtually everything you have leftover with a tasty sauce!