Sunny Spoon

Hey healthy veggie!

This week’s meal plan is here, packed with quick and tasty lunches, mouthwatering pizza, and a comforting Friday night curry! 🍽️✨

Let’s be honest—pizza is one of the greatest creations on this planet.

But have you ever tried Socca pizza? 🍕 This week, it’s stealing the spotlight!

Made with chickpea flour, water, olive oil, and salt, this gluten-free beauty has a crispy, flavourful crust that’s both light and satisfying. Perfect for a guilt-free pizza night!

And what’s the ultimate way to wrap up a busy week? A cozy curry night, of course! Our Eggplant Curry, served with fluffy basmati rice 🍚, is simple, nourishing, and oh-so-delicious.

So, get ready to enjoy effortless, wholesome meals all week long—because eating well should always be easy and fun! ❤️

On to this week’s stats:

• you’ll be getting 64g protein at about 1290kcals (three main meals);
• or 84g of protein at about 1540kcal per day with snacks, this can be even more, if you decide to skip the Protein Cookies snack for another protein shake;
• if you include the big snack, then you’ll be at 106g protein at 2040kcal per day.

If you’re not sure how many calories you should be eating please have a quick read through this page on calories.

We also just made this sheet to help you out with flavour pairings – it can elevate any meal you’d like to make!

If there’s anything else you’d like to know, please feel free to ask.

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.

Your feedback is valuable to us. If there’s anything else you’d like to have in the plans, just give us a shout!

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:

• Blueberry Cheesecake Overnight Oats: Any berries you like can be eaten with the this Overnight Oats. I definitely recommend whatever your fave is, or whatever is in season near you! If you fancy warm breakfast, this can easily be made into porridge. Just add the Greek yogurt when serving.
• The 2 Ingredient Banana Egg Pancakes: Add your personal fave toppings.
• Smooching Mushrooms on Toast: Mushrooms need it dry and air to breath. Ideally store them ‘loosely’ in a paper bag outside the fridge.
• Socca Pizza: Add your personal fave toppings.
• Italian-Style Healthy Breakfast Egg Muffins are awesome for packing! A little spicy sauce is lush, too.
• If you include snacks in the meal plan, make sure you select 6 servings for Perfect Protein Cookies 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.

• Blueberry Cheesecake Overnight Oats
• Vegetarian Ramen Noodle Salad
• The 2 Ingredient Banana Egg Pancakes (batter can be made in advance)
• Smooching Mushrooms on Toast (prep the toast on the spot)
• Socca Pizza (just batter)
• Italian-Style Healthy Breakfast Egg Muffins (can be eaten hot or cold)
• Amazing Aubergine (Eggplant) Curry (it can be reheated)
• Perfect Protein Cookies

Freezable:

• The 2 Ingredient Banana Egg Pancakes (keep topping separate)
• Italian-Style Healthy Breakfast Egg Muffins
• Amazing Aubergine (Eggplant) Curry

Vegan Alternatives (More Here)

• Breakfast: Incredible taste Authentic Vegan Banana Pancakes
• Lunch: Wonderful moments with Easy Broccoli Stir Fry with Brown Rice
• Dinner: Amazing Crunchy Asian Tofu Salad

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!