15th August – Tasty Treats

Hello, healthy veggies!

This week, we’re serving up some of our absolute favourite recipes – quick, easy, and incredibly satisfying. Our new meal plan has it all!

Enjoy dinner with Roasted Asparagus and Tomatoes with Halloumi 🥗 – a simple yet delicious roasted veggie dinner. If asparagus is not available where you are then some sugar snap peas are a really good substitute.

Or try our Chickpea Wraps 🌯, a favourite for good reason – they’re tasty, filling, and ready to rock your taste buds.

And be sure to give a taste of the Protein Powder Oatmeal with Winter Apple 🍎🍏– it’s just as delicious in the summer as it is in the winter! What’s in a name? 😄

Now that you’ve got this high-protein plan, go ahead and enjoy it the whole week! 😉

On to this week’s stats:

• you’ll be getting 61g protein at about 1275kcals (three main meals);
• or 82g of protein at about 1520kcal per day with snacks, this can be even more, if you decide to skip the Cottage Cheese Cheesecake snack for another protein shake;
• if you include the big snack, then you’ll be at 104g protein at 2030kcal 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:

• Bread Pudding Breakfast: great recipe to use up old bread!
• Roasted Asparagus and Tomato with Halloumi: don’t forget to cut the bottom inch or so off the asparagus. You can also swap the halloumi for a different cheese if needed – feta, salad cheese or anything else you’d rather have.
• Pea and Mint Soup: frozen peas are totally fine (and very easy)!
• Healthy Mac and Cheese: I would definitely use wholegrain pasta!
• Protein Powder Oatmeal with Winter Apple: you don’t have to use protein powder in this, but it’s a great way of getting extra protein in. You can also flavour it differently, depending on the type of powder you have.
• Mango Curry: it has 3 servings to make the best use of the ingredients. Just chuck one serving into the freezer.
• If you include snacks in the meal plan, make sure you select 10 servings of Cottage Cheese Cheesecake 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.

• Bread Pudding Breakfast
• Vegan Noatmeal Recipe (Fruity Quinoa Porridge)
• Pea and Mint Soup (it can be reheated)
• Healthy Mac and Cheese (it can be reheated)
• Mango Curry (it can be reheated)
• Cottage Cheese Cheesecake

Freezable:

• Bread Pudding Breakfast
• Chickpea Wraps (keep the yoghurt separate)
• Pea and Mint Soup
• Healthy Mac and Cheese
• Mango Curry

Vegan Alternatives (More Here)

• Breakfast: Kat’s Vegan Overnight Oats in a Jar
• Lunch: Chickpea Pancakes with Fennel & Olive Mega Mix
• Dinner: Harira – The Moroccan Comfort 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!