29th August – Fireworks of Flavours

Helloooo, healthy veggies 🥦

Meet fireworks of flavors in our new weekly meal plan, which is as always high in protein and ready to fill up your next week with great food and enjoyable evenings.

This week, we’ve put together an incredibly tasty menu that will excite your taste buds with fruity breakfasts🧇, healthy and easy lunches😋, and delicious dinners🍽️.

Imagine enjoying crunchy French Toast with warm, juicy fruits🍇 or diving into the fresh flavors of an Avocado Chickpea Salad with Quinoa🥑. And don’t miss the rich Saucy Eggplant Tomato Pasta, which will soon become one of your favorite dishes! Believe me:)

And a quick note, when buying High-Protein Banana Bread: look for browner bananas as they’re sweeter and make even tastier banana bread! 🤗

I can already taste it all – pure delight! Enjoy!😉

On to this week’s stats:

• you’ll be getting 65g protein at about 1270kcals (three main meals);
• or 84g of protein at about 1515kcal per day with snacks, this can be even more, if you decide to skip the Perfect Protein Cookies snack for another protein shake;
• if you include the big snack, then you’ll be at 106g protein at 2045kcal 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:

• High-Protein Banana Bread: when shopping look for browner bananas as they’re sweeter.
• Avocado Chickpea Salad with Quinoa: to ‘fluffen up’ the leftovers, add a bit of water and mix. Add the avocado before serving to avoid it going brown (oxidation). But no problem if you don’t, it still tastes fine and is safe to eat, when avocado flesh turns a bit brown.
• Smoked Tofu and Hummus Buddha Bowl is ideal to take for work! If you don’t find smoked tofu, feel free to use an alternative, like Quorn, regular tofu, or a “Beyond Meat” like product.
• Breakfast Egg Burrito: you can wrap the burrito with foil or parchment paper and have it to go. This recipe is made for one serving considering how the assembly of the burrito is made.
• Super Easy Baked High Protein French Toast Recipe: different flavours of protein powder can be used to give it a special twist.
• Pre-cooked is the way to go for the Sweet Potato Feta Bake! So much easier. Fresh beets also work very nicely for this dish. They’ll cook nicely with the sweet potatoes. Just make sure to peel the purple fellas before.
• If you include snacks in the meal plan, make sure you select 6 servings of Perfect Protein Cookies 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.

• High-Protein Banana Bread
• Avocado Chickpea Salad with Quinoa
• Super Spinach Banana Smoothie
• Breakfast Egg Burrito
• Saucy Eggplant Tomato Pasta (it can be reheated)
• Super Easy Baked High Protein French Toast Recipe
• Creamy Vegan Cauliflower Soup (cooking it the day before will enhance the flavor even more)
• Easy Sweet Potato Feta Bake (it can be reheated)

Freezable:

• High-Protein Banana Bread (just cut into slices before freezing and put inside a ziplock bag or tupperware. A few minutes in the oven and it’ll be as good as new)
• Breakfast Egg Burrito
• Saucy Eggplant Tomato Pasta
• Super Easy Baked High Protein French Toast Recipe
• Creamy Vegan Cauliflower Soup

Vegan Alternatives (More Here)

• Breakfast: Fruity Quinoa Porridge
• Lunch: Speedy Chickpea Stew
• Dinner: Amazing Aubergine Curry

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!