February Farewell

Hey there! 👋

Let’s dive into this exciting new weight loss / high-protein meal plan featuring our most delicious dishes!

Highlights:

• Quinoa Breakfast Porridge with Hot Blueberry Drizzle: A light, flavorful twist on traditional porridge, combining quinoa, hot blueberries, Indian spices, and crunchy nuts. It’s naturally sweet and gets by with only a little sugar.
• Roasted Sweet Potato and Beetroot Salad: A hearty and satisfying dish with roasted veggies and a zesty citrus vinaigrette. Even beet skeptics might enjoy this one!

Both dishes are designed to keep you energized and nourished throughout the day. 💪

Nutritional Information:

Pro Tip: You can boost your protein intake by swapping the Japanese Silken Tofu Dessert with Mango Coulis for a protein shake!

Not sure about your calorie needs? Check out the calorie guide for more info.

Don’t forget to look at the useful tips below, including which recipes can be made ahead, frozen, and some vegan alternatives.

Have any questions or want to see something specific in future plans? Just give me a shout! 😊

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!

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:

• If you want a silkier or softer Kaiserschmarrn, before making the recipe process or blend the couscous grains into a fine powder. Then make the recipe exactly as indicated in the instructions. You can use any berries you like: raspberries, blueberries, strawberries – I recommend whatever is in season locally!
• Vegan Pho Recipe – Vietnamese Noodle Soup: you’re going to need a fork for this one eat the noodles like you would pasta and slurp the soup. If you find fresh bean sprouts, please store them in a container with water in the fridge. That way they last more than 7 days. Pho is so versatile – you can really personalise it. For example, you can add mushrooms, shallots instead of onions, a bit of cinnamon, smoky paprika powder, and/or anis, fried tofu crumbles etc. Have fun experimenting and finding your favourites!
• The Best Vegan Tofu Scramble Recipe: you can drain the tofu the night before. That way, you get rid of all excess moisture in the tofu. This enhances the flavour a bit, but to be honest: just a bit.
• Roasted Sweet Potato and Beetroot Salad: pre-cooked beets are super-easy and practical in the salad.
• You can keep the Spinach Feta Pancakes in the oven at 100°C, if you want to keep them warm.
• Mouthwatering Meatless Chili Sin Carne: you can use dried lentils too! For one up of cooked lentils, just add 1/2 cup of dried lentils. Also add roughly 1/2 cup extra water. Cook it all at least 10 minutes longer. If you’re serving this at the end of the week, choose an avocado that is a little firmer so it will ripen in time.

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.

• Couscous Kaiserschmarrn Recipe (just keep the toppings separate)
• Quick Cottage Cheese Salad
• The Best Vegan Tofu Scramble Recipe for Breakfast (it can be reheated)
• Creamy Polenta With Mushrooms (it can be reheated)
• Roasted Sweet Potato and Beetroot Salad
• Quinoa Breakfast Porridge with Hot Blueberry Drizzle
• Spinach Feta Pancakes (only the batter)
• Mouthwatering Meatless Chili Sin Carne
• Japanese Silken Tofu Dessert with Mango Coulis

Freezable:

• Couscous Kaiserschmarrn Recipe (either the batter or the pancakes)
• The Best Vegan Tofu Scramble Recipe for Breakfast
• Creamy Polenta With Mushrooms
• Roasted Sweet Potato and Beetroot Salad (keep the greens fresh and separate)
• Spinach Feta Pancakes (without filling)
• Mouthwatering Meatless Chili Sin Carne (vegan)

Vegan Alternatives (More Here)

• Breakfast: Great combo Peachy Blinders Overnight Oats
• Lunch: Low-calorie and quick Vegetarian Baked Beans
• Dinner: Fall in love with Saucy Eggplant Tomato Pasta

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!