12th September – Protein Power-Up

Hi, healthy veggies 🥦

Get ready for Protein Power-Up Week💪! Many vegetarians and vegans struggle with getting enough protein, but this meal plan is here to change that in an exceptional way.

Meet Cottage Cheese Fritters paired with a tangy pomegranate salsa and a mix of lentils and chard💚 (or your fave veggies). If you love cottage cheese as much as I do, this recipe will blow your socks off! Give it a try, and you’ll see why!

Or our Healthy Egg Salad – a vibrant mix of leafy greens🥗, colorful beetroot, and quinoa, all topped with jammy eggs and feta. It’s a feast for the eyes and the taste buds. Just one bite, and you’ll be hooked!

Enjoy all week and see if you feel the difference with a massive protein boost!

On to this week’s stats:

• you’ll be getting 64g protein at about 1270kcals (three main meals);
• or 82g of protein at about 1470kcal per day with snacks, (or even more, if you decide to skip the Peach Popsicle snack for another protein shake)
• if you include the big snack, then you’ll be at 108g protein at 1950kcal 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:

• Healthy Egg Salad: cook the eggs a couple of mins longer so they’re hard-boiled, not jammy. It is ideal to take for work!
• Kat’s Vegan Overnight Oats in a Jar: it can also be made porridge style. Just add all ingredients into a pot and let it simmer on low heat for 10 or so min. Feel free to swap out the berries for a banana or any other fruit you fancy really! You can use any milk you like – soy or rice, for example, or whatever you have to hand (just keep it gluten-free if needed).
• Vegetarian Mushroom Soup: leftover mushrooms can be sliced and fried in a pan with a little olive oil, salt and a dash of balsamic.
• Easy Cottage Cheese Fritters with Salsa: they do need 8 min on each side on medium heat until they’re done nicely. Give them the time.
• Bulgur Porridge: no mango around? Use any fruit you like.

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.

• Chia Breakfast Pudding
• Healthy Egg Salad (prep it in the morning, then take to work. The 2nd serving can be stored in the fridge for the next day.)
• Bean and Pasta Vegetarian Casserole
• Kat’s Vegan Overnight Oats in a Jar
• Vegetarian Mushroom Soup
• Easy Cottage Cheese Fritters with Salsa (it can be reheated)
• Bulgur Porridge
• Easy Vegetable Frittata
• One Pan Mediterranean Couscous Bowl

Freezable:

• Bean and Pasta Vegetarian Casserole
• Vegetarian Mushroom Soup (don’t add cream until reheating)
• Easy Cottage Cheese Fritters with Salsa
• Easy Vegetable Frittata

Vegan Alternatives (More Here)

• Breakfast: Avocado Spinach Smoothie
• Lunch: Lentil Quinoa Salad
• 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!