12th January – Rock o’ Clock

Watch the video from Dave of this week’s meal plan. Tips on making the most of the meal plan are included too!

Welcome to this week’s meal plan!

This week we’re looking at 85g protein and just above 1500kcal on average per day, wahey!! This gives you an excellent base for weight loss.

If you like to maintain your weight, just change the servings to 2 on each big snack and you’re sorted (2 means 2 days of snacks). 👍

For this week’s meal plan I made sure we have comforting main dishes, so we’re well equipped for colder days. Ironically, the burritos, dal and chili sin carne are staples in ‘warmer countries’. Though most places feel warmer than Hamburg at the moment 😀

I hope you enjoy the recipes and would love to hear how you are feeling with the new meal 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!

Want to edit the plan? Hit in the meal planner below to save to My Collection.

Top tips:

  • Sweet Potato Burritos: This recipe makes 4 servings. Gift or freeze the 2 extra servings. These burritos are excellent for meal prepping.
  • Kat’s Vegan Overnight Oats in a Jar: Ideally prep the night before. If you currently prefer warm breakfasts, just prep these oats as you would do a porridge.
  • Meatless Chili Sin Carne: This is another 4 serving recipe. It just fits to avoid leftovers. Good news is, it’s a great recipe to store in the freezer 👍

Day 7 is all up to you. It’s a great day for leftovers, or if you want to go out to eat. We still recommend keeping the calories to about 1500kcal if weight loss is a priority.

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!

More Recipes

The recommendations on physical activity are general and non-specific. If you have any injuries or conditions which may restrict your ability to perform physical activity, please seek medical/professional advice before making changes.

We would like to take a moment to note that these meal plans have been designed to provide a framework for weight loss. They do not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. The calories, fibre, protein and other nutritional information is worked out as closely as possible and we have checked the information as accurately as possible. However we can’t be held responsible for mistaken listings: the nutritional information is given as a guide only. If you have any concerns regarding your health or whether it is suitable for you to try to lose weight then please contact your medical practitioner before making changes.