Veggie Nights

Hi everyone,

I hope you’re doing good!

This week we added a weeknight family favorite – the Pizza Pancakes, ready in just 20 min! Another cool recipe is the Beetroot Pasta, healthy, tasty and the colors are just beautiful 🙂

Last but not least we also added the Lentil Stew, a true nutritional powerhouse.

As always, our recipes are simple and full of exciting flavors, making them a win-win!😋

On to this week’s stats:

Plan	Calories (kcal)	Protein (g)	Notes
Main meals only	~1255 kcal	61 g	Three main meals only
Main meals + regular snacks	~1500 kcal	86 g	Includes standard snacks
Swap fruit ice cream for protein	~1500+ kcal	>86 g	Swap Leftover Fruit Yogurt Ice Cream for a protein shake
Include big snack	~1990 kcal	105 g	Includes all snacks and the big snack

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:

• Roasted Red Pepper Dip (Muhammara): I often use sundried tomatoes in oil instead of peppers in oil. Works the same! Pick your fave dipping veggies for it.
• Perfect Pizza Pancake Recipe: you can definitely add your favourite pizza toppings.
• Cottage Cheese Pancakes: any berries you like can be used. I definitely recommend whatever your fave is, or whatever is in season near you! Fave toppings can be used as well.
• Vegan Breakfast Potatoes: depending on your preferences you can peel the potatoes or just leave the peel on.

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.

• Tropic Thunder Overnight Oats
• Tangy Veggie Wrap (if making more than a few hours ahead, store the wrap separate from the salad, also can be wrapped in film or foil to keep it fresh for lunch)
• Roasted Red Pepper Dip (Muhammara)
• Perfect Pizza Pancake Recipe
• Cottage Cheese Pancakes (keep toppings separate)
• Vegan Breakfast Potatoes
• Sexy Vegan Lentil Stew

Freezable:

• Tangy Veggie Wrap
• Beetroot Pasta (keep any salad fresh)
• Cottage Cheese Pancakes (either the batter or the pancakes)
• Vegan Breakfast Potatoes
• Sexy Vegan Lentil Stew

Vegan Alternatives (More Here)

• Breakfast: Speedy Vegan Burrito
• Lunch: Colourful Bulgur Kidney Bean Salad
• Dinner: Weight Loss Tikka Masala

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!