Oven Magic

Flavour Season - tasty veggie meal plan | Hurry The Food Up

Hey hey healthy veggies 👋

It’s Thursday again — and you know what that means: a brand new meal plan coming in hot! 🔥

Need something quick and nourishing? Say hello to the Ricotta Bake! Just 5 minutes of prep and the oven takes it from basic to brilliant. It’s one of those magical meals where the end result tastes way fancier than the effort you put in (we love that).

Got some rice and veggies hanging out in your fridge? Don’t toss ’em — Spring Vegetable Fried Rice to the rescue! It’s a tasty, zero-waste kind of dish that works great for lunch or dinner. No leftovers? No problem. Fresh ingredients are on the plan, too!

And the breakfasts and lunches? Pitas, quesadillas – fast, fresh, and full of flavour. Let’s make this week delicious! 😋

Meal Plan Option	Approx. Calories	Protein (g)	Notes
Three Main Meals	1260 kcal	63 g	Core meals only
+ Regular Snacks	1500 kcal	82 g	Swap Cheese Protein Muffins for a shake to increase protein further
+ Big Snack Included	1990 kcal	107 g	Includes all snacks for max nutrition and satisfaction

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!

Meal Plan Tutorial Make it Meal Prep Adding Custom Recipes Calorie Guide

Want to edit the plan? Hit in the meal planner below to save to My Collection.

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!
Greek Pitas: add whatever you fancy, or whatever leftovers you have. Olives, sweetcorn and bell peppers all work really well. Keep the bread and fillings separate if you’re taking the pitas for work.
Spring Vegetable Fried Rice is a great recipe for leftovers.
Chocolate Banana Bonkers Overnight Oats: if it’s currently cold where you live, prep them like you would make porridge.
Manchester Baked Potato: it is cooked in the microwave to save time, but you can absolutely use the oven as well.
Baked Ricotta: you can cut out the oil completely from this recipe. In place of the oil use vegetable broth – about 50ml to start with, adding a little more if necessary. Mix it in with the lentils before the dish goes into the oven.
If you include snacks in the meal plan, make sure you select 12 servings of Cream Cheese Protein Muffins 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.

Fruit Salad with Yogurt
Greek Pitas (the salad of the Greek pitas)
Spring Vegetable Fried Rice (make that dish on the spot, but ideally you prep the rice the night before)
Chocolate Banana Bonkers Overnight Oats (it’ll be even more flavorful that way)
Manchester Baked Potato (the potato can be reheated, add the topping fresh)
Cream Cheese Protein Muffins

Freezable:

Chocolate Banana Bonkers Overnight Oats
Manchester Baked Potato (the potato itself can be frozen, I’d keep the toppings fresh)
Cream Cheese Protein Muffins

Vegan Alternatives (More Here)

Breakfast: Delicious Vegan Bulgur Porridge with Sweet Rhubarb
Lunch: High-Protein Lentil Tabbouleh
Dinner: Quick and Easy Vegetarian Thai Green 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!

More Recipes

New: 1-on-1 Nutrition Coaching

We decided to open this personal coaching with James for a few clients each month. This offer is for you when you’re:

looking for accountability.
struggling to lose weight despite your best efforts.
looking for personal advice on making the vegetarian diet work for you.

Book Now

(James can only accept a limited number of clients)

The recommendations on physical activity are general and non-specific. If you have any injuries or conditions which may restrict your ability to perform physical activity, please seek medical/professional advice before making changes.

We would like to take a moment to note that these meal plans have been designed to provide a framework for weight loss. They do not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. The calories, fibre, protein and other nutritional information is worked out as closely as possible and we have checked the information as accurately as possible. However we can’t be held responsible for mistaken listings: the nutritional information is given as a guide only. If you have any concerns regarding your health or whether it is suitable for you to try to lose weight then please contact your medical practitioner before making changes.

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Weight Loss Meal Plan