Season Switch

Hey healthy veggie! 🌼

Spring has officially sprung — and we’ve sprinkled some of that seasonal magic into this week’s meal plan! If you’re chilling in the Southern Hemisphere, don’t worry — these dishes vibe just as well with cozy Autumn evenings. (Honestly, Down Under “Fall” feels more like German summer anyway!)

Ready to shake up your lunchtime lineup? Our Vegetarian Spring Salad with Peas & Lentils 🥗 is a total mood-lifter.

Craving something warm and comforting? The Red Pesto Pasta hits the spot — it’s a crowd-pleaser for all ages (though I do sneak a few greens out of the kids’ bowls… just in case 😉).

And for the mornings? Think fast, filling, and fuss-free. Let’s gooo! 🚀

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:

• Breakfast Egg Burrito: you can wrap the burrito with foil or parchment paper and have it to go. This recipe is made for one serving considering how the assembly of the burrito is made.
• Smoked Tofu and Hummus Buddha Bowl: it is ideal to take for work! If you don’t find smoked tofu, feel free to use an alternative, like Quorn, regular tofu or a “Beyond Meat” like product.
• Chia Pomegranate Yoghurt: highly recommend frozen pomegranate seeds, they’re far easier than extracting them from the fruit.
• Tomato Shakshuka: brown rice is a great side for it!
• Venezuelan Black Bean Arepas con Queso: make sure you grab corn flour and not polenta, otherwise you’ll end up with a more couscous style dish (which is also fine of course!).

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.

• Creamy Cherry High Protein Oatmeal
• Breakfast Egg Burrito
• Red Pesto Pasta (it can be reheated)
• No Fuss Coconut Flour Pancakes (either just the batter or the pancakes themselves)
• Vegetarian Spring Salad with Peas & Lentils (it’ll be even more flavorful that way)
• Chia Pomegranate Yoghurt
• Tomato Shakshuka (it can be reheated)
• Venezuelan Black Bean Arepas con Queso (can be eaten cold or reheated)

Freezable:

• Creamy Cherry High Protein Oatmeal
• Breakfast Egg Burrito
• Red Pesto Pasta
• No Fuss Coconut Flour Pancakes (either the batter or the pancakes, keep the toppings separate)
• Venezuelan Black Bean Arepas con Queso (freeze arepas and filling separately, make the dip fresh)

Vegan Alternatives (More Here)

• Breakfast: Super-charged Avocado Spinach Smoothie
• Lunch: Perfect weight loss Lentil and Potato Salad
• Dinner: Amazing Korean Bibimbap Bowl

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!