Emperor’s Table

Hello Healthy Veggies!

Guess what? A shiny new meal plan is heading your way — don’t miss it!

This week brings one of my all-time faves: Vegan Lentil Bolognese! 🍝 If you’re a Bolognese lover (aren’t we all?), but not into meat, this plant-powered version hits all the right notes. Hearty, cozy, and 100% satisfying.

Feeling adventurous at breakfast? Say hello to Couscous Kaiserschmarrn — a fluffy, sweet twist on shredded pancakes! 👑 Don’t let the name intimidate you — it’s an Austrian-inspired treat made with couscous that’s as fun to eat as it is to say.

From quick breakfasts to filling dinners, this week’s lineup keeps things tasty from morning to night. Let’s dig in! 😋

On to this week’s stats:

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:

• Healthy Egg Salad: cook the eggs a couple of mins longer so they’re hard-boiled, not jammy. It is ideal to take for work!
• Overnight Oats with Protein Powder: you don’t have to use protein powder, but it’s a really good way of getting an extra protein kick in there!
• Creamy Asparagus Risotto: if you don’t have (or can’t find) asparagus for the Risotto, use more peas or add some spinach for your greens. Broccoli also works (small chunks is best!).
• If you want a silkier or softer Couscous Kaiserschmarrn, before making the recipe process or blend the couscous grains into a fine powder. Then make the recipe exactly as indicated in the instructions. You can use any berries you like: raspberries, blueberries, strawberries – I recommend whatever is in season locally!
• Healthy Green Bean Casserole: not a fan of green beans? Use up any leftover veggies you have instead.
• Silken Tofu Vegan Ice Cream:
• If you have the time, once the ice cream is mostly frozen take it out, put in the blender, and blend completely again. Take back to the container immediately and freeze until it’s solid again. This will result in a smoother ice cream with smaller ice crystals.
• Use very ripe bananas (browned and spotted), otherwise you’ll have to add more processed sugar to compensate. Slice or chop them, and freeze them before making the ice cream.
• You can serve this chilled, not frozen, like a chocolate pudding/vegan custard.
• If you include snacks in the meal plan, make sure you select 4 servings of Silken Tofu Vegan Ice Cream for less food waste.

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.

• Healthy Egg Salad (prep it in the morning, then take to work. The 2nd serving can be stored in the fridge for the next day)
• Vegan Lentil Bolognese
• Overnight Oats with Protein Powder (they’re good for a couple of days in the fridge)
• Easy Sweetcorn Fritters (it can be reheated)
• Creamy Asparagus Risotto
• Couscous Kaiserschmarrn Recipe (keep the toppings separate)
• Zucchini (Courgette) Basil Soup (it’ll be even more flavorful that way)
• Healthy Green Bean Casserole
• Silken Tofu Vegan Ice Cream

Freezable:

• Vegan Lentil Bolognese
• Easy Sweetcorn Fritters
• Creamy Asparagus Risotto
• Couscous Kaiserschmarrn Recipe (either the batter or the pancakes)
• Zucchini (Courgette) Basil Soup (reheat slowly)
• Healthy Green Bean Casserole
• Silken Tofu Vegan Ice Cream

Vegan Alternatives (More Here)

• Breakfast: Authentic Vegan Banana Pancakes
• Lunch: Vegetarian Baked Beans
• Dinner: Smashed Brussel Sprouts Salad With Quinoa

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!