Meal Plan: Just Do It

Welcome to this meal plan!

And it’s one with loads of refreshing, but also some hearty dishes.

If you follow the plan to the tee you’ll get 86g protein at around 1500kcal per day. With the extra snack for weight maintenance mode, you’ll get just 110g of protein at slightly under 2000kcal per day.

If you need fewer than 1500kcal, you can always simply reduce the snacks. The main meals deliver a solid 60g of protein at around 1300kcal.

My this star recipe in this plan might actually be the Vegan Lettuce Wrap. Agreed, the name doesn’t sound exciting, BUT I had a really good time eating those crunchy fellas. Had a Vietnamese spring roll feel to it!

Less is More

Just to remind you, feel free to set some recipe servings to 0, if you want to prep less recipes this week. Those recipes won’t show up in the shopping list.

Enjoy the recipes!

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. We still recommend keeping the calories to about 1500kcal if weight loss is a priority.

Recipe Tips:

• Quinoa Chickpea Buddha Bowl is ideal to take for work.
• Mediterranean Rice Bowl: Prep double the rice and use the leftovers for the lettuce wraps.
• Lettuce Wraps: If you don’t find bean sprouts, so be it. I found store bought pickled beets, so I skipped the ‘home pickling’ bit.
• Lettuce Wraps/ Vegan Tofu Bolognese: If tofu is not your thing, any meat replacement will work here too. Or cooked lentils!

Meal Prep (Quick Tutorial): These recipes can be made ahead.

• Scrambled Eggs with Cream Cheese (the scramble can just be reheated)
• Quinoa Chickpea Buddha Bowl
• Kidney Bean Salad (keep the dressing separately)
• Mediterranean Rice Bowl (keep the sauces separately)
• Healthy Greens and Beans on Toast
• Vegan Lettuce Wraps
• Lentil Vegetable Soup
• Crazy Quick White Bean Salad
• Vegan Tofu Bolognese

Freezable:

• Scrambled Eggs with Cream Cheese (after you’ve cooked them)
• Healthy Greens and Beans on Toast
• Lentil Vegetable Soup
• Vegan Tofu Bolognese

Vegan Alternatives (More Here)

• Breakfast: Did you have the Spinach Banana Smoothie yet? it’s lovely!
• Lunch: These Chickpea Flour Pancakes are always easy to whip up.
• Dinner: This quick Dahl is a good replacement!

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!