Casserole and Korean Wraps

Watch the video of this week’s meal plan!

Hi everyone!

We’re now headed toward the end of November and time is really flying. Some of you will be celebrating Thanksgiving of course – we hope you have a fantastic time!

Included this week is the Thanksgiving-inspired Green Bean Casserole. It’s our healthy take on the traditional dish and if you’re celebrating or not, we highly recommend giving it a shot!

This week’s other brand new recipe is the Korean Wrap – we’re so excited to have this on the site!

Although we love bread, especially wholegrain, we think it’s important to find other ways of wrapping food too – and these vegan wraps are a great way of bringing things together!

A Superfood Soup and a Speedy Stew are included as well, as are some super-high protein breakfasts to get the day started right.

So have a great week and enjoy the meal plan!

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!

For the once-a-week shoppers

  • Day 1-2: The superfood soup is set to three servings by default, so you can freeze the portions you don’t need for a quick, healthy meal at a later date.
  • Day 3-4: The veggie and hummus meal is a great way to use any leftovers veggies. Waste not, want not, as they say!
  • Day 5-6: Green beans freeze well so if you buy them at the start of the week you can stick them in the freezer instead. They don’t need long to thaw.

Top tips and quick fixes

  • Snacks are up to you. Females: try not to go above 300kcal per day. Males: try not to go above 600kcal per day. This means a rough total of 1500kcal per day in total for females, and 1800kcal for males.
  • To keep picked herbs fresh, wrap their stems in tissue and place in a jar or pot with water (like you would for flowers). They’ll keep at least a week, usually more!

Day 7 is all up to you. It’s a great day for leftovers, or if you want to go out to eat. We still recommend keeping the calories to about 1500kcal for females and 1800kcal for males if weight loss is a priority.

You can use the ‘Vaults’ below do instantly find great replacement or additional meals, too!


The recommendations on physical activity are general and non-specific. If you have any injuries or conditions which may restrict your ability to perform physical activity, please seek medical/professional advice before making changes.

We would like to take a moment to note that these meal plans have been designed to provide a framework for weight loss. They do 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 or whether it is suitable for you to try to lose weight then please contact your medical practitioner before making changes.