24th October – Quick Fixes

Hi, healthy veggies 🥦

Your week of quick and delicious meals starts here 🥗

Tired of store-bought pizzas? I once said NO to them and YES to fun: versatile Pizza Pancakes 🍕! Actually enjoyable to make and you whip them up in no time. Plus, everyone can add their own fave toppings 😍

For those chilly days, our spiced-up Mexican Bean Stew 🫛 is a perfect hearty addition to your weekly rotation – packed with flavor and easy to prepare. I love making this one in massive batches so there’s always something in the freezer at the end of a busy day.

May quick fixes become your go-to for every day ahead this week! Cheers!

On to this week’s stats:

• you’ll be getting 66g protein at about 1260kcals (three main meals);
• or 94g of protein at about 1515kcal per day with snacks, (or even more, if you decide to skip the Cottage Cheese Cheesecake snack for another protein shake);
• if you include the big snack, then you’ll be at 115g 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.

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:

• Wedge Salad with Creamy Cashew Dressing: ideally get an entire lettuce head for this dish (that you can already start using before as a side). Packaged lettuce leaves usually don’t hold for 5/6 days.
• Vegan Vegetable Lo Mein: add a splash of water or two to the pan to make sure the dish won’t dry out.
• Crunchy Delightful Granola is very nice with either milk or yogurt!
• Couscous and Pear Salad with Goat’s Cheese: use a different cheese if you don’t like goat’s cheese.
• Black Bean Burrito Bowl: excless veggies or legumes fit really into this dish. Ideally get an avocado that is just ripe on day 3/4.
• Super-Quick High Protein Omelette: use any veggies or greens you have at hand.
• Perfect Pizza Pancake Recipe: you can definitely add your favourite pizza toppings.
• If you include snacks in the meal plan, make sure you select 10 servings of Cottage Cheese Cheesecake 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.

• Wedge Salad with Creamy Cashew Dressing
• Vegan Vegetable Lo Mein
• Crunchy Delightful Granola
• Couscous and Pear Salad with Goat’s Cheese
• Black Bean Burrito Bowl
• Mexican Bean Stew (it’ll be even more flavorful that way)
• Perfect Pizza Pancake Recipe (the batter can be made ahead)
• Cottage Cheese Cheesecake

Freezable:

• Vegan Vegetable Lo Mein
• Mexican Bean Stew (it’s great for making big, simple batches and you’ll always have a good filling and high-protein meal ready)

Vegan Alternatives (More Here)

• Breakfast: Chocolate Banana Bonkers Overnight Oats
• Lunch: Vegan Lettuce Wraps
• Dinner: Sweet Potato Burritos

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!