19th December – Nourishing Noel Plan

Hi healthy veggies 🥦

Santa might love cookies, but this Christmas, let’s show him that good health and delicious food can go hand in hand with our new weekly meal plan!

Add a touch of holiday magic to your mornings with my family’s fave Breakfast Pear Crisp🍐! Cozy up with loved ones or treat yourself during the holidays; one bite of this oh-so-delicious dish, and you’ll wonder why you didn’t try it sooner! 😋

Wow your guests this Christmas with a Nut Roast that’s as beautiful as it is delicious. Perfectly crafted for festive feasts, this dish guarantees compliments all around. Ready to impress? Try it today! 🎄

May your Christmas be merry, your belly be full, and your week ahead be packed with tasty treats (just don’t tell Santa)! 🎅🎉

On to this week’s stats:

• you’ll be getting 61g protein at about 1290kcals (three main meals);
• or 81g of protein at about 1535kcal per day with snacks, (or 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 103g protein at 2035kcal 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:

• Raspberry Low Calorie Pancakes: any berries you like can be eaten with the these pancakes. I definitely recommend whatever your fave is, or whatever is in season near you!
• Smoked Tofu Breakfast Egg Muffins: can also be made with regular tofu, just add some extra herbs/spices for more flavour.
• Pasta Arrabiata: don’t skip the final cooking stage, it really brings out the flavours. The same goes for the little amount of sugar, unless absolutely necessary to skip.
• Baked Sweet Potatoes with a Five Star Feta Salad: have more produce that needs to go? Don’t be afraid to chop some more into the salad!
• Spiced Carrot and Red Lentil Soup: experiment with your favourite herbs and spices – who knows what awesome combination you might discover?
• If you include snacks in the meal plan, make sure you select 10 servings of Cottage Cheese Cheesecake 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.

• Raspberry Low Calorie Pancakes
• Vegan Tuna Salad
• Pineapple Fried Rice
• Smoked Tofu Breakfast Egg Muffins
• Pasta Arrabiata (I’d reheat and have it warm)
• Baked Sweet Potatoes with a Five Star Feta Salad
• Breakfast Pear Crisp
• Spiced Carrot and Red Lentil Soup (it can be reheated)
• Perfect Vegetarian Nut Roast

Freezable:

• Raspberry Low Calorie Pancakes (either the batter or the pancakes)
• Vegan Tuna Salad
• Smoked Tofu Breakfast Egg Muffins (can be frozen after they’ve been cooked. That way you can make bigger batches and always have a quick breakfast or lunch. If possible, freeze them in a bag and suck the air out with a straw first.)
• Pasta Arrabiata
• Breakfast Pear Crisp (just keep the yoghurt separate)
• Spiced Carrot and Red Lentil Soup

Vegan Alternatives (More Here)

• Breakfast: Chickpea Flour Pancake #3 – Fennel and Olive
• Lunch: Easy Broccoli Stir Fry with Brown Rice
• Dinner: Vegan Mushroom Stew with Coconut

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!