Year Round – Happy New Year!

Happy New Year!! Hauke here. I hope you had a wonderful Holiday Season with your loved ones.

I hope you are as excited about the next year as I am. If not, maybe you can something to be excited about. Could be trying out a new activity or maybe tidying up that basement you never got around to do. Whatever comes to you mind and where you can see small but steady progress.

This week’s meal plan is definitely a joy for your taste buds. If I had to pick a recipe that stands out to me, it might be the Smoked Tofu and Hummus Buddha Bowl or the Asian-Style Easy Egg Muffins.

Here are this week’s meal plan stats:

• you’ll be getting just under 64g protein at about 1250kcals (three main meals);
• or 84g of protein at about 1500kcal per day with snacks. This can be even more, if you decide to skip the Cottage Cheese Cheesecake snack for another protein shake;
• if you include the big snack, then you’ll be at 105g protein at just under 2000kcal per day.

If you’re not sure how many calories you should be eating please have a quick read through this page on calories.

Enjoy the recipes and Happy New Year again!!

Hauke🙂

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:

• For the Chia Seed Pudding use any fruit at hand!
• Same goes for the Yogurt Breakfast with Raspberry Compote. Basically, you can make the compote with any fruit or berry.
• The Creamy Curried Lentil Soup has 3 servings to make the best use of the ingredients. Just chuck one serving into the freezer.
• The Healthy Egg Salad and the Smoked Tofu and Hummus Buddha Bowl are both ideal to take for work.
• Cook the eggs for Healthy Egg Salad a couple of mins longer so they’re hard-boiled, not jammy.
• Prep the Asian-Style Egg Muffins the night before for a quick lunch.

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.

• Chia Seed Pudding with Almond Milk
• Healthy Egg Salad (I’d prep it in the morning, then take to work. The 2nd serving can be stored in the fridge for the next day)
• Creamy Curried Lentil Soup
• Yogurt Breakfast with Raspberry Compote
• Sweet Potato Tacos
• Asian-Style Easy Egg Muffins
• Vegan Lentil Bolognese
• Cottage Cheese Cheesecake

Freezable:

• Chia Seed Pudding with Almond Milk
• Creamy Curried Lentil Soup with Coconut
• Yogurt Breakfast with Raspberry Compote
• Sweet Potato Tacos
• Asian-Style Easy Egg Muffins
• Vegan Lentil Bolognese

Vegan Alternatives (More Here)

• Breakfast: Give the Tropic Thunder Overnight Oats a go!
• Lunch: The Speedy Chickpea Stew is wonderful!
• Dinner: How about our Harira? It’s delicious!

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 in to Buddha Bowls or Burrito Bowls! There’s so much choice, and you can throw together virtually everything you have leftover with a tasty sauce!