7th November – Protein Powerhouse

Hi, healthy veggies 🥦

Let’s make sure we’re all set with protein again this week with a new meal plan!

So wake up to the super scramble: fluffy, creamy Scrambled Eggs🍳 with a touch of cheese for added richness and protein. One taste, and plain eggs just won’t compare! Super speedy and a veeeery easy start to the day.

Imagine a bowl of warm, creamy goodness – that’s exactly what Easy Broccoli🥦 and Cauliflower Soup🍲 delivers. It’s a superfood powerhouse💪, as filling as it is flavorful, with a cooking method that locks in all the vitamins💚. Grab a bowl and enjoy on a cozy evening!

Have fun making the delicious dishes this week and all the nutrients they bring – they’re packed! 😋

On to this week’s stats:

• you’ll be getting 61g protein at about 1275kcals (three main meals);
• or 80g of protein at about 1475kcal per day with snacks;
• if you include the big snack, then you’ll be at 105g protein at 1955kcal 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:

• The 2 Ingredient Banana Egg Pancakes: add your personal fave toppings.
• Healthy Vegan Poke Bowl with Sesame Tofu: make sure to store the cucumber, radish and carrots in an airtight container, so that they keep fresh until day 5.
• Crispy Smashed Potatoes in Oven with Feta Dipping Sauce: you can add extra spices/herbs to the Smashed Potatoes’ Dip to put your own twist on it. Or simply use it how it is – I love it!
• Quick and Damn Tasty Dahl: the red pepper will give off a nice spicy flavour without the risk of you biting into one of those devilish little red pieces (just make sure to remove the red pepper once the dahl’s finished – this is where leaving the stem comes in handy.

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.

• Scrambled Eggs with Cream Cheese
• Chickpea Avocado Salad
• Red Pesto Pasta (it can be reheated)
• The 2 Ingredient Banana Egg Pancakes (batter can be made in advance)
• Healthy Vegan Poke Bowl with Sesame Tofu
• Crispy Smashed Potatoes in Oven with Feta Dipping Sauce (the dip)
• Creamy Cherry High Protein Oatmeal
• Quick and Damn Tasty Dahl (it can be reheated)

Freezable:

• Scrambled Eggs with Cream Cheese (after you’ve cooked them)
• Red Pesto Pasta
• The 2 Ingredient Banana Egg Pancakes (keep topping separate)
• Creamy Cherry High Protein Oatmeal
• Quick and Damn Tasty Dahl (add the yoghurt fresh)

Vegan Alternatives (More Here)

• Breakfast: Overnight Oats with Protein Powder
• Lunch: Chickpea Pancakes #3
• Dinner: Sweet Potato and Broccoli Salad Bake

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!