18th July – Tasty Treasures

Hi there healthy veggies!

Meet your new weekly meal plan 😊

Up until a few years ago, I barely ate salads, but this Watermelon and Feta Salad 🥗 changed everything for me.

The ingredients might seem basic – watermelon, feta, arugula, lemon, walnuts, and mint – but together, they create a standout dish.

This recipe, created by our Spanish chef and friend, Cristina Parés, is a true testament to how simple ingredients can make an extraordinary dish.

Here’s another tasty treasure: Cottage Cheese Strawberry Smoothie!

The mouth-watering treat features a classic combination of juicy strawberries🍓 and sweet bananas🍌, making it a nutrient powerhouse that is impossible to resist. One of the best ways to get those fruits in! 😋

Hope you’ll enjoy those dishes as much as we do!

On to this week’s stats:

• you’ll be getting 63g protein at about 1265kcals (three main meals);
• or 81g of protein at about 1480kcal 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.

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:

• Prefer Quick and Damn Tasty Dahl as a soup? Throw it in the blender together with the remaining cup of vegetable stock and/or some extra water.
• Kaiserschmarrn: you can also add all the sugar to the batter and salten the raisins and almonds instead. Really tasty as well!
• Squidgy Fried Halloumi with Crushed Nuts: if you can’t get hold of halloumi, then any BBQ cheese will do instead. Failing that you could also go for a feta or salad cheese (but don’t cook it).

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.

• Scrambled Eggs with Cream Cheese (the scramble can just be reheated)
• Speedy Vegan Burrito (make filling the day before)
• Vegan Mediterranean Pasta Salad
• Watermelon and Feta Salad (use within two days because of the arugula/rocket)
• Quick and Damn Tasty Dahl (it can be reheated)
• Kaiserschmarrn
• Vegetarian Baked Beans
• Japanese Silken Tofu Dessert with Mango Coulis

Freezable:

• Scrambled Eggs with Cream Cheese (after you’ve cooked them)
• Speedy Vegan Burrito
• Vegan Mediterranean Pasta Salad
• Quick and Damn Tasty Dahl (add the yoghurt fresh)
• Kaiserschmarrn (either the batter or the pancakes)
• Vegetarian Baked Beans

Vegan Alternatives (More Here)

• Breakfast: Avocado Spinach Smoothie
• Lunch: Healthy Masabacha
• 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!