31st October – Rapid Dinners

Hi, healthy veggies 🥦

Can you imagine ending your busy day with a quick, delicious meal? With our weekly meal plan, it’s very much possible! In fact, it’s a guarantee!

This time, we’re serving up effortless, flavourful dinners featuring soft Potato Farls – my personal Irish fave!

They add a tasty twist to vegetarian dining with minimal effort. Ready to transform your dinner routine? Give them a try!

Need a quick, healthy lunch full of flavor? Try our Mediterranean Rice Bowl – easy to make and packed with whole grains and veggies! Also easy to pack 🙂

Ideal for busy days, this filling bowl is one of the quickest dishes in our lineup this week. Take it on the go or enjoy it at home; it works everywhere!

Have a tasty week😋

On to this week’s stats:

• you’ll be getting 64g protein at about 1270kcals (three main meals);
• or 85g of protein at about 1470kcal per day with snacks;
• if you include the big snack, then you’ll be at 108g 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:

• Moroccan Couscous Salad: you can use 3 tsp Ras El Hanout to replace the cumin, ginger and paprika powder.
• Smooching Mushrooms on Toast: mushrooms need it dry and air to breath. Ideally store them ‘loosely’ in a paper bag outside the fridge.
• Mediterranean Rice Bowl: prep double the rice and use the leftovers for the lettuce wraps.
• High-Protein Overnight Oats: almost any fruits works, and the more tropical, the better!
• Potato Farls: if you can, cook the potatoes the night before. They need time to cool down. Otherwise, use cold water after boiling them to speed up the process.

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.

• Moroccan Couscous Salad (it’ll be even more flavorful that way)
• Refreshing Pasta in Peanut Sauce
• Smooching Mushrooms on Toast (prep the toast on the spot)
• Mediterranean Rice Bowl (keep the sauce separately)
• High-Protein Overnight Oats (it’ll be even more flavorful that way)
• Vegetarian Baked Beans
• Potato Farls (if possible, boil the potatoes the night before so they’re nice and cold for the next day, farls can also be cooked and then reheated)

Freezable:

• Vegetarian Baked Beans
• Potato Farls (after mashing, before frying)

Vegan Alternatives (More Here)

• Breakfast: Cornmeal Porridge
• Lunch: Vegan Mediterranean Pasta Salad
• Dinner: Vegan Pad Thai

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!