Weeknight Wins

Hey healthy veggies! 👋

Your brand new weekly meal plan has landed — packed with protein and flavor, just how we like it! 💪✨

Short on time but still want to eat well? Enter the Mediterranean Rice Bowl! 🥗
Loaded with whole grains and crisp veggies, it’s nourishing, satisfying, and perfect for meal prep. One try and it might just earn a permanent spot in your weekly rotation.

And now, a little cheesy magic: meet the Cheesy Microwave Sweet Potato Mash! 🧀🥔
This one’s a total crowd-pleaser — comforting, quick, and dangerously moreish. Whether you need a fast dinner or an epic side, it’s here to rescue your week with melty, creamy goodness. It’s super-fast as well.

Let’s make this week extra delicious — with minimal effort and max reward! 😋

On to this week’s stats:

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:

• Smooching Mushrooms on Toast: mushrooms need it dry and air to breath. Ideally, store them ‘loosely’ in a paper bag outside the fridge.
• Mediterranean Rice Bowl: prep double the rice and use the leftovers for the lettuce wraps.
• Silken Tofu Omelette with Eggs: if you can’t get hold of silken tofu, try a regular omelette instead. Whichever one you go for, it’s also a great way to use up leftovers veggies. Just heat or fry them up and pop them in the omelette!
• Chickpea Salad Sandwich:I would definitely use wholegrain bread! Keep the filling and the bread separate if you plan to eat it more than a couple of hours after making.
• Vegan Bulgur Porridge with Sweet Rhubarb: no rhubarb around? Strawberries or raspberries are wonderful alternatives.
• Spiced Carrot and Red Lentil Soup: experiment with your favourite herbs and spices – who knows what awesome combination you might discover?
• Cheesy Microwave Sweet Potato Mash: can also be made using the oven, it just takes a bit longer.
• If you include snacks in the meal plan, make sure you select 4 servings of Peanut Butter Protein Balls 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.

• Smooching Mushrooms on Toast (prep the toast on the spot)
• Cooling Cantaloupe Summer Salad
• Mediterranean Rice Bowl (keep the sauce separately)
• Silken Tofu Omelette with Eggs (the batter, cook and eat fresh)
• Chickpea Salad Sandwich (keep filling and bread separate)
• Creamy Broccoli Pasta (can be reheated)
• Vegan Bulgur Porridge with Sweet Rhubarb
• Spiced Carrot and Red Lentil Soup (can be reheated)
• Peanut Butter Protein Balls

Freezable:

• Chickpea Salad Sandwich (freeze bread and filling separately)
• Creamy Broccoli Pasta
• Vegan Bulgur Porridge with Sweet Rhubarb
• Spiced Carrot and Red Lentil Soup
• Cheesy Microwave Sweet Potato Mash
• Peanut Butter Protein Balls

Vegan Alternatives (More Here)

• Breakfast: Chickpea Flour Pancakes
• Lunch: Black Bean Burrito Bowl
• Dinner: Vegan Lentil and Potato 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!