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A welcome email with the PDF meal plan is on its way. If you don’t see it, please check your spam inbox, too.

​​Cool stuff – we’re looking forward to inspire you with tasty​ high protein recipes and helpful tips and tricks!

This is the perfect ​upgrade to the meal plan!

Slim down and tone up naturally with our weekly high-protein meal plans

Designed especially for vegetarian women

Enjoy delicious vegetarian high-protein recipes without spending hours in the kitchen.


85g+ protein
per day 💪

All plans designed by hand (less waste,💸 saved)

Nutritionist approved 🧑‍⚕️

Join Our Weekly Vegetarian Weight Loss Meal Plans!

Monthly Membership $11/Month

  • Weekly Meal Plans
  • Access to 250+ protein optimized recipes
  • Ad Free Website
  • Personal Support from James, Hauke and Dave
  • Supportive Facebook Community
  • 30-Day 100% Money Back Guarantee

You can cancel anytime.

Quarterly Membership $9/Month

  • Weekly Meal Plans
  • Access to 250+ protein optimized recipes
  • Ad Free Website
  • Personal Support from James, Hauke and Dave
  • Supportive Facebook Community
  • 30-Day 100% Money Back Guarantee
  • Bonus: Save 18% compared to monthly membership

You can cancel anytime.

You’ll receive a new 6-Day High Protein Meal Plan every week. Day 7 is for leftovers.

Busy times? Easily reduce the plan to 4 or even 2 days per week. And adjust it for 1 – 100 people!

I don’t know how I stumbled across your website and meal plans but it’s honestly been life changing. I have shared it amongst my veggie friends and even my carnivore hubby is on board. Thank you so much I have lost 1 and 1/2 kgs already and feeling so good. This will be a lifestyle for me now.
Eileen is just one of our MANY successful meal planners!

The Protein Formula for Success: Our 2 Stage System

We’ve created a simple but powerful 2-stage system. 

Stage 1 is to help you lose weight. Stage 2 is for weight maintenance or toning up.

It is important to do these steps one at a time. People who try both at once usually fail. Follow the plans one at a time and you will succeed.

Both are included in your membership.

Stage 1: Slim downStage 2: Tone up
ProteinMin 85gMin 105g

Please note: Macronutrient values may vary slightly to the table on a day by day basis to allow recipe flexibility, but they are planned to balance over the week.

Stage 1: Slim down

Base meal plans are at 1250kcal/day with just breakfast, lunch and dinner. You’ll always get at least 60g protein with these base meals.

On top of that you’ll have one snack and one protein shake for another total of 25g protein and 250kcal, if you want them.

That way you’ll always arrive at a minimum of 85g of protein and 1500kcal per day. 

This puts you into the high protein range which is perfect for weight loss while still getting a nutrient-rich, balanced diet. The total calories are ideal for sustainable weight loss over short or long periods of time and will keep you thriving and full of energy.

Stage 2: Tone up

It’s very simple: when you’re ready to tone up just add the optional snack to the meal plan with a click of a button. That’ll bump up your intake another 500kcal and 20g of protein.

In total you’ll receive 100g of protein in 2000kcal, perfect for an active lifestyle.

You can also replace the protein shake for a different snack if you wish. Don’t worry, the plan will still work. We’ll also supply loads of ideas for tasty high-protein snacks.

3 weeks in, 3 pounds down. Exercising more regularly. Meal prepping is getting into a better groove. Just made a big batch of the pasta with peanut sauce. Oh my goodness! 🤩 it’s fabulous!
Heather S
“Love, love this site. Been an overweight vegetarian for 25+ years. I’ve been looking for ways to increase protein intake. Your recipes are delicious and fast – that’s the main thing for me…

I’ve lost 2.8 pounds but more importantly, the nighttime snacking is gone. I am never hungry and have plenty of energy. (I’ve also, so far, gotten out of some bad habits. ie – binging on junk one day, feeling guilty and so really limiting calories the next).”
Cathy B

How it works


Every Thursday you’ll receive a new high-protein meal plan and grocery list. Or you can choose from any previous plan.


Access online or easily print out grocery lists and recipes.


Easily swap out dishes (if you want). Choose from 300+ recipes, with more added each month.


Go shopping. Our meal plans are designed for a weekly grocery haul, but can easily be split.


Cook Once, Eat Twice. Cook one day and have easy leftovers the next day.


Seamlessly eat healthily and lose weight with nutrition balance and portion control done for you


Transition to weight maintenance or muscle-building after hitting your target weight loss goal with the click of a button!

Join Our Weekly Vegetarian Weight Loss Meal Plans!

Monthly Membership $11/Month

  • Weekly Meal Plans
  • Access to 250+ protein optimized recipes
  • Ad Free Website
  • Personal Support from James, Hauke and Dave
  • Supportive Facebook Community
  • 30-Day 100% Money Back Guarantee

You can cancel anytime.

Quarterly Membership $9/Month

  • Weekly Meal Plans
  • Access to 250+ protein optimized recipes
  • Ad Free Website
  • Personal Support from James, Hauke and Dave
  • Supportive Facebook Community
  • 30-Day 100% Money Back Guarantee
  • Bonus: Save 18% compared to monthly membership

You can cancel anytime.

You’ll receive a new 6-Day High Protein Meal Plan every week. Day 7 is for leftovers.

Busy times? Easily reduce the plan to 4 or even 2 days per week. And adjust it for 1 – 100 people!

“I have done a few different diet plans before (non vegan or vegetarian). They were all good but this by far has to be the best and easiest meal plan/ grocery list set up I have ever came across. Great job guys. Absolutely love it. Little details like this makes a huge difference.
“You took the planning and research out of it for me. I love how easy the website is to navigate too. Intuitively I knew I needed to add more protein to my diet and in following your plan I know that I am and I feel the difference.”

100% Money Back Guarantee

Yes! We offer a 100% money back guarantee. We want you to feel completely confident in joining us.

That means if you’re not happy with the membership within the first 30 days, we’ll refund you your money – no questions asked!

I don’t think I would change a thing to your program. I’ve done several others this year and I still think yours is laid out the best. Your shopping list ties so well to the meal plan and you offer enough variety without going over-board while keeping the cost of the ingredients down.

A taste of the recipes

  • We create new recipes every month, specifically designed with high-protein and healthy weight loss in mind. As a Weekly Meal Planner you get full access to them and all our member’s only recipes, instantly.
  • Our recipes are quick and easy. We’ve spent years refining them so we spend less time in the kitchen and more time doing the things we want. Nearly every recipe can be made in 30 minutes or under.
  • We prepare every weekly plan personally – not bot-made meal plans that simply don’t make sense, or are way too generic to be helpful or useable to you as a real person.

The Snack Vault

It’s important to have healthy snack ideas that actually satisfy cravings. This is what our snack vault has to offer! We’ve collected 45+ creative and weight loss friendly snacks that you can easily add to your meal plans.

A quick walk through

  • Skip tedious planning and calorie counting. Save time by jumping straight to shopping, cooking and eating! It’s all about peace of mind.

Get Individual Professional Advice

We answer any questions within a day

You can easily get support from Hauke, Dave and James, our registered nutritionist, by simply posting in our private Facebook group or via email.

Motivating Private Facebook Group (completely optional!)

It’s a group full of vegetarians dedicated to healthy eating. Support from like-minded individuals is a great (and proven way) to keep you focused and motivated, and our attentive members are no exception.

“Hauke recorded a couple of video messages for me to clear up some of my questions, which I thought was great service”
“Just finished week one and down 3 lbs! So excited and the best part are the meals. They have all been delicious and full of flavor! Thanks for this wonderful program.”
I have lost 3.8kg so far and am so pleased with myself. I haven’t found it hard work at all. I think I found you just at the right time, thank you!

Who we are

Yes, we are three men who specialise in helping vegetarian women lose weight. Sound crazy? Maybe not as much as you’d think…

Dave: Food for Friendly Fuel!

I turned vegetarian nearly ten years ago for animal welfare reasons. My mother had also gained a lot of weight and was very frustrated. I decided to dig into the science behind it, all the while cooking animal-friendly and tasty meals.

I’m happy to say she has lost 10kgs (22lbs) and kept it off! If she can do it, anyone can. Sometimes we all need a little nudge in the right direction (and to feel the power of science done right).

I’m also a bit of a speed/efficiency freak when it comes to meal prepping, and want the food on my plate as quick and easily as possible.

James: Food for Body Composition

I joined HurryTheFoodUp in 2020 as their nutritionist. I’m a Sport Nutritionist (SENr registered and MSc Sport Nutrition) as well as triathlete, having raced for the Age Group Great Britain Triathlon Team.

I love helping people with losing weight and building muscle because it’s such a rewarding process. When done properly, weight loss doesn’t have to be a daunting, unhappy journey. Instead, you can eat great food and feel great and that’s what I love helping our HTFU members with.

James running in the competition

Hauke: Food for General Fitness and Hiking

I would consider myself a sports generalist: I run, play footie, do yoga and have phases where I hit the gym for strength training. Also, I like to go on longer hiking trips.

When I don’t have an eye on my diet I tend to eat too little, making me feel depleted at times with too much exercise going on. Luckily our website HurryTheFoodUp is a perfect help to up my calories and protein – in a healthy way.

Frequently Asked Questions

How much weight can I realistically lose each week?

We have designed our meal plans to help you lose weight at roughly 1lb (½ kg) every week. We planned the numbers of calories, fats, proteins and carbs needed to keep you feeling satisfied and full of energy.

How much does it cost?

The membership is $11/month. You can also get a quarterly membership for $27.

Can men use these meal plans?

Yes. Although we designed it with women (and science) in mind, men can also use this as a high protein weight loss plan. You would start on tier 2 instead of tier 1 for weight loss, and for weight maintenance you would add an extra meal or large snack to get to around 2,500 calories per day.

Can I get a refund?

Of course! If you’re not happy with your new membership any time in the first 30 days then just reply to any email from Dave and he’ll refund you, no questions asked.

Can I cancel anytime?

Sure! Anytime you like.

I can’t use the meal plans for a couple of weeks, can I pause my membership?

Also yep! Only use it when you need.

Why do you use dollars? Dollars isn’t my currency.

We use dollars as it’s the most recognized universal currency. Don’t worry, you can pick your local currency at checkout. You can pay by credit card or Paypal.

Do you deliver the food?

No, we don’t deliver, nor do we provide the food! We’ll make your shopping lists but you’ll still have to buy/order your groceries yourself. That goes for the cooking, too.

Are the shopping lists updated automatically?

Yes! Depending on which recipes you choose to make, and for how many people – everything is changed automatically. You don’t need to change a thing yourself.

Is it complicated to adjust meal plans to more or less people?

Happily every single recipe can simply be toggled for as many servings/people as you like!

Will it be possible to do these meal plans in the UK – I mean will measures and weights be easy to convert? I’ve seen you use the American ‘cup’ measurements.

Yep, absolutely! We have metric and imperial measurements for all of our recipes – you can just toggle between them on each recipe.

Why shouldn’t I lose weight faster? My friend lost loads doing keto!

Yes, they probably did! And did they gain it back again? Both scientific research and through speaking to thousands of ‘dieters’ shows that weight gain after keto or other ‘flavour of the month’ diets is real and severe.
We want to avoid weight gain at all costs – we want to help you lose weight steadily, consistently and then help you to stay at a healthy weight after. We aim for consistency and a slower rate of weight loss is better for this.

I can’t eat dairy or nuts, then are these meal plans not an option for me?

You can change every meal and snack to your liking (and we have a huge list of non-dairy, non-nut recipes and snacks to choose from). Each of the meal plans we have does include dairy and quite often nuts, however.

What is everything you incorporate? Is sugar/honey forbidden? Bread bought at the grocery store ok? Must I make everything myself?

Sugar/honey/maple syrup? No, it’s not forbidden, some recipes call for sugar or maple syrup, just in smaller amounts.

We look at overall calories, protein, fat, and saturated fat when we create meal plans and recipes.

Everything from scratch? No, not necessary either. We don’t doom processed food per se. A tin of tomatoes is processed. And it’s absolutely fine to use. Same as store-bought pesto or hummus. Yes, bread bought at the store is absolutely fine!

Is it suitable for a 65 year old – i.e. not too complicated technology?

In fact, most of our members are around 40 – 75 years old. We get the occasional question about our meal planner. If that happens Hauke will jump right on to help you individually (not just a generic tutorial video).

Do I get all the necessary nutrition from these meal plans if I am going to be pregnant maybe next month? I have always wanted to switch to a vegetarian menu but can I do this during pregnancy? Would love to!

We wouldn’t advise you to lose weight while being pregnant, and would recommend speaking to your health professional about it.


We would like to take a moment to note that this product is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. The calories, fibre, protein and other nutritional information is worked out as closely as possible and we have checked the information as accurately as possible.

However we can’t be held responsible for mistaken listings: the nutritional information is given as a guide only. If you have any concerns regarding your health please contact your medical practitioner before making changes. The recommendations to increase your physical activity are general and non-specific. If you have any injuries or conditions which may restrict your ability to increase your physical activity, please seek medical/professional advice before making changes.