12th December – Cultivate Strength

Hi healthy veggies 🥦

Meet our new weekly meal plan✨

Some big news this week – your meal plan is now mobile – available in our app!

Shopping lists, instructions, everything you need – it’s all there! Just log in with your usual details. Any questions, just give us a shout. The app is here 🙂

Now, who said comfort food can’t be exciting? Meet our Sexy Vegan Lentil Stew – nourishing 🥗 and designed to fuel your body 💪.

Mushrooms: love them or not, Vegetarian Mushroom Soup🍲 is here to win hearts! Simple, delicious, and a hit at dinner parties🎉- it’s proof that sometimes, the easiest recipes make the biggest impact.

Just to be sure, Hauke made it for a dinner party – it went down a storm! 🌩️To test its magic, serve it at a potluck – it will be an instant hit! Believe me!

Ready to try what everyone’s raving about? Let’s get started! 🍽️

On to this week’s stats:

• you’ll be getting 63g protein at about 1280kcals (three main meals);
• or 82g of protein at about 1520kcal per day with snacks, (or even more, if you decide to skip the Cream Cheese Protein Muffins snack for another protein shake);
• if you include the big snack, then you’ll be at 102g protein at 1995kcal 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:

• Healthy Mac and Cheese: I would definitely use wholegrain pasta!
• Vegan Breakfast Potatoes: depending on your preferences you can peel the potatoes or just leave the peel on.
• Vegetarian Mushroom Soup: leftover mushrooms can be sliced and fried in a pan with a little olive oil, salt and a dash of balsamic.
• If you include snacks in the meal plan, make sure you select 12 servings of Cream Cheese Protein Muffins 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.

• Super Spinach Banana Smoothie
• High Fibre Avocado Citrus Salad with Feta (keep the avocado fresh if possible)
• Healthy Mac and Cheese (can be reheated)
• Vegan Breakfast Potatoes
• Vegetarian Fried Rice (it’ll be even more flavorful that way)
• Vegetarian Mushroom Soup
• Fruity Quinoa Porridge
• Easy Vegetable Frittata
• Sexy Vegan Lentil Stew
• Cream Cheese Protein Muffins (they’re good warm and cold)

Freezable:

• Healthy Mac and Cheese
• Vegan Breakfast Potatoes
• Vegetarian Fried Rice
• Vegetarian Mushroom Soup (don’t add cream until reheating)
• Easy Vegetable Frittata
• Sexy Vegan Lentil Stew
• Cream Cheese Protein Muffins

Vegan Alternatives (More Here)

• Breakfast: Chickpea Flour Pancakes
• Lunch: Vegan Tuna Salad
• Dinner: Harira – The Moroccan Comfort 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!