19th September – Quickie Bites

Hi, healthy veggies 🥦

Nothing tops the ease and taste of our quick, satisfying recipes, so meet our new meal plan – Quickie Bites👋

We’ve been excited to share Baked Sweet Potatoes with a Feta Salad 🥗 for a while! You can even choose how long to cook this one. Pick one of our fave cooking methods and see what works best for you!

Also plenty of vegan options like this week like Cornmeal Porridge🥣 and upgrade your lunch with a Chickpea Salad Sandwich – simple, speedy, and high in protein!

Enjoy a week of delicious, protein-packed meals 😋

On to this week’s stats:

• you’ll be getting 66g protein at about 1280kcals (three main meals);
• or 92g of protein at about 1530kcal per day with snacks, (or even more, if you decide to skip the Homemade Custard Pudding with Strawberries snack for another protein shake)
• if you include the big snack, then you’ll be at 112g protein at 2010kcal 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:

• Cornmeal Porridge: any berries you like can be eaten with this dish. I definitely recommend whatever your fave is, or whatever is in season near you!
• Chickpea Salad Sandwich: I would definitely use wholegrain bread! Keep the filling and the bread separate if you plan to eat it more than a couple of hours after making.
• Spinach Tomato Quesadilla: use low-fat mozzarella for a protein-boost with less fat!
• Low Carb Breakfast Egg Muffins are really nice hot or cold! A little spicy sauce is lush, too.
• Vietnamese Green Noodle Salad: if you want the green sauce to be a little spicy add a whole jalapeño without seeds. You can save all the elements of this dish to eat straight away or within the first and second day.
• Baked Sweet Potatoes with a Five Star Feta Salad: have more produce that needs to go? Don’t be afraid to chop some more into the salad!
• Socca Pizza / Chickpea Pizza / Farinata: add your personal fave toppings.
• If you include snacks in the meal plan, make sure you select 4 servings of Homemade Custard Pudding with Strawberries 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.

• Chickpea Salad Sandwich (keep filling and bread separate)
• Spinach Tomato Quesadilla
• Low Carb Breakfast Egg Muffins (can be reheated easily in the oven or microwave)
• Vietnamese Green Noodle Salad (can be eaten hot or cold)
• Baked Sweet Potatoes with a Five Star Feta Salad
• Healthy Oatmeal Banana Pancakes (either just the batter or the pancakes themselves)
• Easy Sweetcorn Fritters (it can be reheated)
• Socca Pizza / Chickpea Pizza / Farinata (batter can be made in advance)
• Homemade Custard Pudding with Strawberries

Freezable:

• Chickpea Salad Sandwich (freeze bread and filling separately)
• Spinach Tomato Quesadilla
• Low Carb Breakfast Egg Muffins
• Healthy Oatmeal Banana Pancakes (either the batter or the pancakes)
• Easy Sweetcorn Fritters
• Homemade Custard Pudding with Strawberries

Vegan Alternatives (More Here)

• Breakfast: Vegan Tofu Scramble Recipe
• Lunch: The Veggie King
• Dinner: Mexican Bean Stew
  

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!