11th January – Vibrant Vibes

Hi there, Dave here!

As always, I’m delighted to say your brand new, high-protein meal plan is ready and waiting for you!

This week is a really vibrant, colorful collection. We’ve got possibly my favourite-ever recipe in the Tangy Veggie Wraps, as well as the super-easy-let-the-oven-do-the-work Feta Bake. After all, who wants to spend ages in the kitchen after a long day?!

On to this week’s stats:

• you’ll be getting 64g protein at about 1300kcals (three main meals);
• or 82g of protein at about 1500kcal per day with snacks;
• if you include the big snack, then you’ll be at 104g 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.

Enjoy the recipes. Please give me a shout if 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.

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:

• Protein Powder is used in the Winter Apple Dish. We recommend protein powder as a really easy way for vegetarians to get extra protein. You can also use different flavours to give recipes a different vibe. If you’d prefer not to use protein powder, here’s an oatmeal without it 🙂
• The Tangy Veggie Wrap can be wrapped in film or foil to keep it fresh for lunch.
• We’ve suggested toppings for the Pancake, but feel free to sub in your faves!
• Chia Breakfast Pudding should be made the night before!

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.

• Low-calorie Pancakes (keep the toppings separate)
• Chia Breakfast Pudding
• Tangy Veggie Wrap
• Lentil Tabbouleh
• Citrus Avocado Salad (keep airtight)
• Saucy Eggplant Pasta
• Silken Tofu Dessert

Freezable:

• Low-calorie Pancakes (keep the toppings separate)
• Saucy Eggplant Pasta

Vegan Alternatives (More Here)

• Breakfast: Highly recommended Vegetarian Baked Beans!
• Lunch: Perfect anytime Mushrooms on Toast!
• Dinner: Creamy Weight Loss Tikka Masala!

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 in to Buddha Bowls or Burrito Bowls! There’s so much choice, and you can throw together virtually everything you have leftover with a tasty sauce!