28th November – Fuel Up

Hi healthy veggies 🥦

Need to fuel your body for the week ahead? With our high-protein meal plan, it’s easy. Anytime, anywhere 🤗

Cozy up with a breakfast that does it all! Protein Powder Oatmeal 🍎 isn’t just delicious – it’s one of my fave morning heroes. Topped with spiced apple sauce, it’s a warming start to your day that tastes like a hug in a bowl.

Meet our go-to lunch: Buckwheat Salad with Kale & Feta 🥬! If you haven’t tried buckwheat before, you’re in for a treat – a whole new, gluten-free world! Store it in a reused mason jar for a sustainable, delicious meal. What’s not to love?

Enjoy 😋

On to this week’s stats:

• you’ll be getting 61g protein at about 1260kcals (three main meals);
• or 80g of protein at about 1470kcal per day with snacks, (or even more, if you decide to skip the Peanut Butter Protein Balls snack for another protein shake);
• if you include the big snack, then you’ll be at 103g protein at 2005kcal 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:

• Fruit Salad with Yogurt: use whatever fruits you like! I definitely recommend whatever your fave is, or whatever is in season near you!
• Protein Powder Oatmeal with Winter Apple: you don’t have to use protein powder in this, but it’s a great way of getting extra protein in. You can also flavour it differently, depending on the type of powder you have.
• Lentil Tabbouleh goes nicely with hummus and flatbread!
• Mango Curry has 3 servings to make the best use of the ingredients. Just chuck one serving into the freezer.
• If you include snacks in the meal plan, make sure you select 8 servings of Peanut Butter Protein Balls 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.

• Buckwheat Salad with Kale and Feta
• Fruit Salad with Yogurt
• Chickpea Bean Lunch Bowl
• Lentil Tabbouleh (it’ll be even more flavorful that way)
• Mango Curry (it can be reheated)
• Peanut Butter Protein Balls

Freezable:

• Mango Curry
• Peanut Butter Protein Balls

Vegan Alternatives (More Here)

• Breakfast: Speedy Vegan Burrito
• Lunch: Black Bean Burrito Bowl
• Dinner: Lentils with Vegetables in Tahini Sauce

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!