Meal Plan: Protein Faves

Hi everyone – Dave here with this yummy meal plan for you!

This plan contains some real classics – with upped levels of protein, of course!

One of my favourite things in the food world is sandwiches. A long time ago I switched from white to wholegrain bread – and I got more inventive with the fillings, too. The Supreme Chickpea Salad Sandwich is the result 😎

You’ll also find a healthier version of Mac n Cheese – who doesn’t love a good cheese and pasta dish after all!

For weight loss to really work in the long term, we have to remove stress from our food lives. You can be sure these recipes have both taste and enjoyment in mind – so you’ll want to keep coming back to them!

As always – any questions – just hit me up and I’ll reply as soon as I see your message!

On to the stats:

• you’ll be getting 61g protein at about 1250kcals (three main meals);
• or 85g of protein at about 1500kcal per day with snacks;
• if you include the big snack, then you’ll be at 107g protein at 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. Please give me a shout if 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.

Any questions or feedback?

Please share your opinion with us in the Facebook group (PW: protein fix) 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:

• Any berries you like can be eaten with the Yogurt Compote. I definitely recommend whatever your fave is, or whatever is in season near you!
• I would definitely use wholegrain bread for the Chickpea Salad and wholegrain pasta for the Mac and Cheese. Please see this week’s video on more tips for doing that.
• Tomato Shakshuka: Brown rice is a great side for it!
• Smoked Tofu and Hummus Buddha Bowl: It is ideal to take for work! If you don’t find smoked tofu, feel free to use an alternative, like Quorn, regular tofu or a “Beyond Meat” like product.
• Make sure you grab corn flour and not polenta for Black Bean Arepas, otherwise you’ll end up with a more couscous style dish (which is also fine of course!).

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.

• Vegetarian Baked Beans
• Peachy Blinder Overnight Oats
• Buckwheat Salad
• Chickpea Salad Sandwich (keep the filling apart from the bread if not eating on the same day)
• Yogurt Compote
• Tomato Shakshuka
• Black Bean Arepas (can be eaten cold or reheated)
• Mac n Cheese (can be reheated)

Freezable:

• Vegetarian Baked Beans
• Yogurt Breakfast with Raspberry Compote (raspberry compote!)
• Chickpea Salad Sandwich (freeze bread and filling separately)
• Healthy Mac and Cheese
• Black Bean Arepas (freeze arepas and filling separately). Make the dip fresh.

Vegan Alternatives (More Here)

• Breakfast: Chickpea Flour Pancakes are a delish vegan alternative!
• Lunch: Prep this Speedy Chickpea Stew for your thermos.
• Dinner: Sauce Eggplant Tomato Pasta? Yes please!

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!