Irish Twist – Hurry The Food Up

Hey healthy veggies! 👋

A brand new weekly meal plan is here – crafted with care and packed with flavour 🤗

Craving something easy, tasty, and protein-rich? Our Mexican Vegetarian Tacos are calling your name! 🌮

Perfect for busy nights or big-batch prep, these tacos are budget-friendly, family-approved, and seriously satisfying. Once you try them, you’ll want them on repeat.

Next up, a cozy classic: Potato Farls! 🥔

This traditional Irish potato bread recipe comes from our friend Ciaran, an Irishman living in Hamburg.

Simple ingredients, big flavour – it’s the ultimate comfort food without the fuss. Just cook, enjoy, and maybe dream about the Irish countryside while you’re at it 🌿

As always, this week’s meals are designed to make cooking joyful and stress-free. Let’s eat well – and have fun doing it! 😊

Meal Plan Option	Approx. Calories	Protein (g)	Notes
Three Main Meals	1250 kcal	63 g	Core meals only
+ Regular Snacks	1450 kcal	82 g	Swap Peach Popsicle for a protein shake to bump up protein
+ Big Snack Included	1930 kcal	101 g	Includes all snacks for max nutrition and satisfaction

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:

• Italian-Style Healthy Breakfast Egg Muffins are awesome for packing! A little spicy sauce is lush, too.
• Vietnamese Green Noodle Salad: if you want the green sauce to be a little spicy add a whole jalapeño without seeds. You can save all the elements of this dish to eat straight away or within the first and second day.
• Healthy Yogurt Parfait: use any fruit at hand.
• Couscous and Pear Salad with Goat’s Cheese: use a different cheese if you don’t like goat’s cheese.
• The Best Vegan Tofu Scramble Recipe for Breakfast: 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. The draining does work wonders though, especially when you have to prep tofu for a trip, and it has to stay preserved without a fridge for 2 or 3 days.
• Potato Farls: boiled potatoes need time to cool down. Use cold water after boiling them to speed up the process or cook it the night before.
• Peach Popsicle: feel free to sub honey for agave or maple syrup. Be sure to use very ripe peaches for the best peach popsicles. If you include snacks in the meal plan, make sure you select 4 servings of this popsicle 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.

• Italian-Style Healthy Breakfast Egg Muffins (can be eaten hot or cold)
• Vietnamese Green Noodle Salad (can be eaten hot or cold as well)
• Healthy Yogurt Parfait (it’ll be even more flavorful that way)
• Couscous and Pear Salad with Goat’s Cheese
• The Best Vegan Tofu Scramble Recipe for Breakfast (it can be reheated)
• Easy and Delish High-Protein Red Kidney Bean Salad (it tastes even better the next day)
• Potato Farls (if possible, boil the potatoes the night before so they’re nice and cold for the next day, farls can also be cooked and then reheated)

Freezable:

• Italian-Style Healthy Breakfast Egg Muffins
• Vietnamese Green Noodle Salad
• Healthy Yogurt Parfait
• Lentils with Vegetables in Tahini Sauce
• The Best Vegan Tofu Scramble Recipe for Breakfast
• Potato Farls (after mashing, before frying)

Vegan Alternatives (More Here)

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!