Power Up

Hey everyone!

I’m delighted to present you our 3rd meal plan this year! This week we bring wholesome, delicious dishes from all over the world.

Highlighted Dishes

Irish Potato Farls: Traditional recipe reimagined with added nutritional benefits

Millet Pilaf: A nutrient-dense grain bowl packed with complex carbohydrates and essential minerals

Apple Inc. Overnight Oats: Quick, protein-rich breakfast that supports sustained energy

Here’s a breakdown of this week’s nutritional stats:

Meal Plan	Protein	Calories
Three main meals	62g	1270 kcal
With snacks	81g	1500 kcal
Including big snack	102g	2000 kcal

For guidance on your ideal calorie intake, please refer to our calorie information page.

You can boost your protein intake even further by swapping the Cream Cheese Protein Muffins snack for another protein shake made with innovative, sustainable protein sources.

Each recipe is designed to:

• Provide steady, long-lasting energy
• Support muscle health
• Offer diverse, enjoyable flavors
• Ensure nutritional completeness

Enjoy your meals!

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 😊

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:

• Skip the bread if you like in the Tomato Mozzarella Bread – the cheese and tomatoes are still fantastic on their own!
• Couscous and Pear Salad: Use a different cheese, if you don’t like goat’s cheese.
• Flavourful Pea Pulao with Lemon: Add any veggies you want to pep up the recipe. Broccoli fits well.
  Basmati rice isn’t the healthiest choice as it’s processed. It’s arguably more flavourful than brown rice, but switch it if you wanna be really healthy.
  If you prefer less sugar in this dish, we’d suggest leaving out the honey. You can slow cook the onions for a nice caramelised effect. Use maple syrup instead of honey to make it vegan.
• If you can, cook the potatoes for the Potato Farls the night before. They need time to cool down. Otherwise, use cold water after boiling them to speed up the process.
• If you include snacks in the meal plan, make sure you select 12 servings for Cream Cheese Protein Muffins for less food waist (by the way muffins are freezer-friendly).

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.

• Apple Inc. Overnight Oats (prep the night before, it’ll be even more flavorful that way)
• Lentil Quinoa Salad (prep the night before)
• Couscous and Pear Salad with Goat’s Cheese
• Flavourful Pea Pulao with Lemon
• Potato Farls (It can also be cooked and then reheated)
• Cream Cheese Protein Muffins (they’re good warm and cold)

Freezable:

• Tomato Mozzarella Bread
• Breakfast Beans and Eggs
• Beetroot Pasta
• Potato Farls (after mashing, before frying)
• Cream Cheese Protein Muffins

Vegan Alternatives (More Here)

• Breakfast: Nourishing Vegan Tofu Scramble Recipe
• Lunch: Satisfying Midday Pleasure of Creamy Vegan Cauliflower Soup!
• Dinner: Smashed Brussel Sprouts Salad With Quinoa For The Hearty Evening!

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!