21st November – Power Plates

Hi, healthy veggies 🥦

Power plates are rushing to your table, fully packed with flavour to fuel your day. Ready? Let’s go.

Mmm, our Creamy Polenta with Mushrooms is a delicious dish that’s sure to wow! Inspired by Italy, it starts with a smooth polenta base topped with tasty sautéed mushrooms.

Quick Cottage Cheese Salad🥗 is a must-try! It’s one of my all-time favourites, and for good reason (not just that I love cottage cheese :D). With just a handful of simple ingredients, you can whip up a very filling dish in minutes. Perfect for busy days, it’s healthy, and so satisfying – you’ll want to make it again and again!

Get ready to treat yourself to these simple, delicious meals that make healthy eating a breeze 😉😋

On to this week’s stats:

• you’ll be getting 62g protein at about 1280kcals (three main meals);
• or 82g of protein at about 1525kcal per day with snacks, (or even more, if you decide to skip the Perfect Protein Cookies snack for another protein shake);
• if you include the big snack, then you’ll be at 104g protein at 2025kcal 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:

• Tomato Mozzarella Bread: Skip the bread if you like – the cheese and tomatoes are still fantastic on their own!
• Vegan Pho Recipe – Vietnamese Noodle Soup: you’re going to need a fork for this one eat the noodles like you would pasta and slurp the soup. If you find fresh bean sprouts, please store them in a container with water in the fridge. That way they last more than 7 days.
• Swiss Bircher Muesli: use any berries you like!
• Chia Pomegranate Yoghurt: I highly recommend frozen pomegranate seeds, they’re far easier than extracting them from the fruit.
• Cheesy Microwave Sweet Potato Mash can also be made using the oven, it just takes a bit longer.
• Mouthwatering Meatless Chili Sin Carne: serve with whole grain bread, tortillas, or brown rice. Yum!!
• If you include snacks in the meal plan, make sure you select 6 servings of Perfect Protein Cookies 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.

• Creamy Polenta with Mushrooms (it can be reheated)
• Swiss Bircher Muesli (it’ll be even more flavorful that way)
• Quick Cottage Cheese Salad
• Chia Pomegranate Yoghurt
• Mouthwatering Meatless Chili Sin Carne (it can be reheated)
• Perfect Protein Cookies

Freezable:

• Tomato Mozzarella Bread
• Creamy Polenta with Mushrooms
• Swiss Bircher Muesli (but the muesli will lose texture)
• Cheesy Microwave Sweet Potato Mash
• Mouthwatering Meatless Chili Sin Carne

Vegan Alternatives (More Here)

• Breakfast: Kat’s Vegan Overnight Oats in a Jar
• Lunch: Vegetarian Baked Beans
• Dinner: Amazing Aubergine 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!