10th October – Speedy Delights

Hi, healthy veggies 🥦

What delicious meals do we have lined up in our new meal plan this week? Join and see!😍

Tired of the same breakfast routine? Our Healthy Breakfast Burrito🍍 is here to kickstart your day with a quick, flavoruful, and protein-packed option. Say goodbye to boring toast and hello to your new breakfast favorite! 👋 It’ll also keep you feeling really full!

To wrap up your week, enjoy our special Venezuelan Black Bean Arepas con Queso🥬 – naturally meat-free and topped with black beans, homemade guac, and feta. These fun-to-make arepas are the perfect Friday night meal to share with friends!

Delicious week ahead! 😋

On to this week’s stats:

• you’ll be getting 62g protein at about 1265kcals (three main meals);
• or 90g of protein at about 1510kcal per day with snacks, (or even more, if you decide to skip the Leftover Fruit Yogurt Ice Cream snack for another protein shake);
• if you include the big snack, then you’ll be at 111g protein at 1990kcal 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:

• Rush-Rush Couscous is a great recipe for leftovers.
• Broccoli Cheese Casserole It is a great way to use up any leftover veggies from the week as well. Just throw them in the bake, too!
• Vegan Tofu Scramble Recipe for Breakfast: you can drain the tofu the night before: wrap it in 1 or 2 kitchen towels, place it between two plates, and put something heavy. Maybe change the towel in between.
• 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.

• Greek pitas (the salad)
• Garlic Mushrooms on Pasta (can be reheated)
• Rush-Rush Couscous
• Broccoli Cheese Casserole (can be reheated)
• The Best Vegan Tofu Scramble Recipe for Breakfast (can be reheated)
• Tomato Shakshuka (can be reheated)
• Venezuelan Black Bean Arepas con Queso (can be eaten cold or reheated)

Freezable:

• Garlic Mushrooms on Pasta
• Broccoli Cheese Casserole
• The Best Vegan Tofu Scramble Recipe for Breakfast
• Venezuelan Black Bean Arepas con Queso (freeze arepas and filling separately, make the dip fresh)

Vegan Alternatives (More Here)

• Breakfast: Chia Breakfast Pudding
• Lunch: Creamy Vegan Cauliflower Soup
• Dinner: Vegan Pho Recipe – Vietnamese Noodle Soup
  

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!