Hi there, fellow meal planner!
I’m excited to introduce our latest healthy and high-protein meal plan! It’s gonna be a good week 
Featured Recipes
Bulgur Porridge 
- Ready in just 12 minutes
- Hearty and healthy
- Versatile: swap mango for peaches or apples
- Whole grain naturally sweetened with banana
- Perfect powerhouse breakfast to kickstart your day
Spaghetti Arrabbiata 
- Packed with flavorful aubergine sauce
- Topped with crushed almonds
- Antioxidant-rich delight
- Great for weight loss journeys
- Can make a real difference when incorporated into your weekly routine
Nutritional Information
| Meal Plan | Protein | Calories |
|---|---|---|
| Three main meals | 65g | 1300 kcal |
| With snacks | 84g | 1520 kcal |
| With big snack | 107g | 1990 kcal |
Note: You can increase protein intake by replacing the Peanut Butter Protein Balls snack with another protein shake.
Not sure about your calorie needs? Check out our page on calories for guidance.
Additional Information
- Scroll down for a list of make-ahead recipes, freezer-friendly options, and vegan alternatives.
- We’re here to help if you have any questions!
- Let us know if there’s anything else you’d like to see in future meal plans.
Enjoy your delicious and healthy meals! 
Dave 
Share Your Journey
We love hearing from you! Share your thoughts, questions, or feedback in our Facebook group (PW: protein power) or via email. And don’t forget to show off your culinary creations – post photos in the group or tag @hurrythefoodup on Instagram!
Here’s to a year filled with delicious, nutritious meals and achieving our health goals together!
Want to edit the plan? Hit 
in the meal planner below to save to My Collection.
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:
- Bulgur Porridge: No mango around? Use any fruit you like.
- Spiced Carrot and Red Lentil Soup: Experiment with your favourite herbs and spices – who knows what awesome combination you might discover?
- Pear Walnut Salad with Quinoa and Halloumi: It can be served with toasted wholemeal bread or baguette.
- Raspberry Low Calorie Pancakes: Feel free to top these pancakes with any berries you prefer, whether they’re your favorite or in season. Frozen berries work just as well!
- Baked Sweet Potatoes with a Five Star Feta Salad: Have more produce that needs to go? Don’t be afraid to chop some more into the salad!
- Everything Omelette: Don’t be shy to throw in leftovers! It’s a great way to use food up and make sure nothing is wasted!
- Pasta Arrabiata: Don’t skip the final cooking stage, it really brings out the flavours. The same goes for the little amount of sugar, unless absolutely necessary to skip.
- If you include snacks in the meal plan, make sure you select 8 servings for 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.
- Bulgur Porridge
- Spiced Carrot and Red Lentil Soup (it can be reheated)
- Pear Walnut Salad with Quinoa and Halloumi
- Raspberry Low Calorie Pancakes
- Easy and Delish High-Protein Red Kidney Bean Salad (it tastes even better the next day!)
- Baked Sweet Potatoes with a Five Star Feta Salad
- Vegan Tuna Salad
- Pasta Arrabiata (it can be reheated)
- Peanut Butter Protein Balls
Freezable:
- Spiced Carrot and Red Lentil Soup
- Raspberry Low Calorie Pancakes (either the batter or the pancakes)
- Vegan Tuna Salad
- Pasta Arrabiata
- Peanut Butter Protein Balls
Vegan Alternatives (More Here)
- Breakfast: The Best Vegan Tofu Scramble Recipe for Breakfast
- Lunch: Super easy Vegan Breakfast Potatoes
- Dinner: Rich in protein Lentils with Vegetables in Tahini Sauce
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!