28th March – April Approaching

Hey guys,

New meal plan is here. Ready? Let’s gooooo….

But first let me tell you the story called “Beetroot: The Love Story I Never Expected” 😄

Just as winter bids adieu in the northern hemisphere and begins in the southern, this Vegan Chickpea Winter Salad arrives to bridge the seasonal transition!

But who knew that the unlikely trio of lime, orange, and a dash of spice could kick winter to the curb and yet bring it back at the same time? I didn’t.

After testing, tasting, and experimenting with different versions I now love sharing this beetroot chickpea salad! This salad is proof that good food doesn’t need to be expensive, either! 👌

On to this week’s stats:

• you’ll be getting 62g protein at about 1290kcals (three main meals);
• or 87g of protein at about 1530kcal per day with snacks, this can be even more, if you decide to skip the Leftover Fruit Yogurt Ice Cream snack for another protein shake;
• if you include the big snack, then you’ll be at 107g protein at 2060kcal per day.

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:

• Vegan Tofu Bolognese: See if you can press out some excess water. Then let the tofu bits fry for 15 mins on medium heat. They’ll crispen up eventually, I promise! Crumble the tofu in the Bolognese for a more authentic experience! If tofu is not your thing, any meat replacement will work here too. Or cooked lentils.
• High Protein Eggs and Asparagus Breakfast: If you can’t find asparagus, then a cup of peas is a great substitute for the Eggs Breakfast!
• Rush-Rush Couscous: This is a great recipe for leftovers.
• Healthy Yogurt Parfait: Use any fruit at hand.
• Vegan Chickpea Winter Salad: This recipe is also ideal for a little prep sesh the night before.
• Easy Baked Feta with Veggies: You can throw on pretty much whatever veg you fancy/need to use up. And a box of frozen mixed herbs is always handy to have lying around. Serve with brown rice and hummus are excellent companions to make that dish complete!

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.

• Festive Apple Breakfast Bake
• Healthy Greens and Beans on Toast Breakfast (it’ll be even more flavorful that way)
• Vegan Tofu Bolognese
• Rush-Rush Couscous
• Healthy Yogurt Parfait (it’ll be even more flavorful that way)

Freezable:

• Festive Apple Breakfast Bake (can be frozen after cooking)
• Healthy Greens and Beans on Toast Breakfast
• Vegan Tofu Bolognese
• Lentils with Vegetables in Tahini Sauce

Vegan Alternatives (More Here)

• Breakfast: Easy and tasty Kat’s Vegan Overnight Oats in a Jar
• Lunch: Korean-inspired Vegan Lettuce Wraps
• Dinner: Harira – The Moroccan сomfort soup

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!