29th February – Spring Revival

Hello there,

I’m delighted to share the brand new, weight loss and high-protein meal plan, featuring some of my favorite dishes that I’ve been enjoying lately. Let’s jump right in!

Quinoa Breakfast Porridge with Hot Blueberry Drizzle is unlike traditional porridge, it’s light, flavorful, and full of fruit goodness. What struck me most was the clever combination of quinoa with hot blueberries, Indian spices, and crunchy nuts – a delightful twist that adds sweetness without the need for extra sugar. Just perfect for a refreshing morning.🥣

Next up is the Roasted Sweet Potato and Beetroot Salad. I make it, when I’m looking for something hearty and satisfying. The mix of roasted sweet potatoes, beets, and the citrusy vinaigrette adds the perfect zing to this salad. And that dressing? It’s the perfect finishing touch, enhancing every bite. I don’t normally like beets, but they work really well in this dish!

I love how both of these dishes make me feel energized and nourished throughout the day and hope you enjoy them as much as I do! 🌱🍝

On to this week’s stats:

• you’ll be getting 62g protein at about 1280kcals (three main meals);
• or 80g of protein at about 1500kcal per day with snacks, this can be even more, if you decide to skip the Japanese Silken Tofu Dessert with Mango Coulis snack for another protein shake;
• if you include the big snack, then you’ll be at 101g 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.

Let me know if you have any questions and take a look at the useful tips below.

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.

Give us a shout if there’s anything else you’d like to see featured in the plans!

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:

• If you want a silkier or softer Kaiserschmarrn, before making the recipe process or blend the couscous grains into a fine powder. Then make the recipe exactly as indicated in the instructions. You can use any berries you like: raspberries, blueberries, strawberries – I recommend whatever is in season locally!
• Vegan Pho Recipe – Vietnamese Noodle Soup: you’re going to need a fork for this one eat the noodles like you would pasta and slurp the soup. If you find fresh bean sprouts, please store them in a container with water in the fridge. That way they last more than 7 days. Pho is so versatile – you can really personalise it. For example, you can add mushrooms, shallots instead of onions, a bit of cinnamon, smoky paprika powder, and/or anis, fried tofu crumbles etc. Have fun experimenting and finding your favourites!
• The Best Vegan Tofu Scramble Recipe: you can drain the tofu the night before. That way, you get rid of all excess moisture in the tofu. This enhances the flavour a bit, but to be honest: just a bit.
• Roasted Sweet Potato and Beetroot Salad: pre-cooked beets are super-easy and practical in the salad.
• You can keep the Spinach Feta Pancakes in the oven at 100°C, if you want to keep them warm.
• Mouthwatering Meatless Chili Sin Carne: you can use dried lentils too! For one up of cooked lentils, just add 1/2 cup of dried lentils. Also add roughly 1/2 cup extra water. Cook it all at least 10 minutes longer. If you’re serving this at the end of the week, choose an avocado that is a little firmer so it will ripen in time.

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.

• Couscous Kaiserschmarrn Recipe (just keep the toppings separate)
• Quick Cottage Cheese Salad
• The Best Vegan Tofu Scramble Recipe for Breakfast (it can be reheated)
• Creamy Polenta With Mushrooms (it can be reheated)
• Roasted Sweet Potato and Beetroot Salad
• Quinoa Breakfast Porridge with Hot Blueberry Drizzle
• Spinach Feta Pancakes (only the batter)
• Mouthwatering Meatless Chili Sin Carne
• Japanese Silken Tofu Dessert with Mango Coulis

Freezable:

• Couscous Kaiserschmarrn Recipe (either the batter or the pancakes)
• The Best Vegan Tofu Scramble Recipe for Breakfast
• Creamy Polenta With Mushrooms
• Roasted Sweet Potato and Beetroot Salad (keep the greens fresh and separate)
• Spinach Feta Pancakes (without filling)
• Mouthwatering Meatless Chili Sin Carne (vegan)

Vegan Alternatives (More Here)

• Breakfast: Great combo Peachy Blinders Overnight Oats
• Lunch: Low-calorie and quick Vegetarian Baked Beans
• Dinner: Fall in love with Saucy Eggplant Tomato Pasta

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!