Hot Days – Purple Rain

Dave here with this tasty meal plan for you.

Pea Pulao! A classic Indian rice dish with caramelized onions, we spent time finding ways to get the protein up and the honey down to manageable levels for weight loss. And it worked! 🤗

As always, the rest of the meals are made to keep you feeling full, and not spending too much time in the kitchen. Further below you’ll see which recipes can also be made in advance and/or frozen.

On to this plan’s stats:

• you’ll be getting 64g protein at about 1270kcals (three main meals);
• or 89g of protein at about 1500kcal per day with snacks;
• if you include the big snack, then you’ll be at 110g 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 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:

• If you can’t find asparagus, then a cup of peas is a great substitute for the Eggs Breakfast.
• The Chia Seed Pudding should be made the night before. You can replace blackberries with any berries of your choice, like blueberries, raspberries, strawberries, etc.
• The Yogurt Parfait can also be made the night before to really save time.
• Experiment with your favourite herbs and spices for the Spiced Carrot and Red Lentil Soup – who knows what awesome combination you might discover?
• For the Flavourful Pea Pulao with Lemon add any veggies you want to pep up the recipe. Broccoli fits well. The dish has quite a bit of natural sugar (about 16g per serving). If you want less, we’d suggest leaving out the honey. You can slow cook the onions for a nice caramelised effect.

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 Seed Pudding
• Healthy Yogurt Parfait
• Watermelon & Feta salad (use within two days because of the arugula/rocket)
• Spiced Carrot & Red Lentil Soup
• Pea Pulao (reheats nicely)
• Silken Tofu Ice Cream
• Vegan Mushroom Stew

Freezable:

• Spiced Carrot & Red Lentil Soup
• Silken Tofu Ice Cream
• Vegan Mushroom Stew

Vegan Alternatives (More Here)

• Breakfast: How about Tropic Thunder Overnight Oats?
• Lunch: So versatile Quinoa Chickpea Buddha Bowl!
• Dinner: Refreshing Pasta in Peanut Butter Sauce!

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!