Meal Plan “High Protein Veggie“ Intro (female 1600 kcal)

Caloric goal to lose weight and build muscle for a 5’6’’ 160 lbs female: 1600 kcal
18% protein, rest fat & carbs

18% protein in a 1600 kcal diet equals 80g

→ roughly 80g of protein/day

→ 0,5g of protein/lb

Rough calorie intake throughout the day:

Breakfast: 400
Lunch: 600
Dinner: 450
Snack: 150
----------------------
Total: 1600

The avg. calorie intake to maintain weight for most women is 1800 kcal. This plan
creates a deficit of 400 kcal a day to stimulate weight loss.

IMPORTANT: If you work out several times a week 1600 kcal/day might be too little for
you. If you notice that your body needs more fuel, think about snacking more (bananas,
apples, dried fruits, nuts).

OPTIONAL: To increase your protein intake even further consider drinking a protein shake
after each workout. 20g per shake would up your protein intake to almost 25% in a 1600
kcal diet.

1
 Grocery List “High Protein Veggie“ (female 1600 kcal)
Each meal is assigned to a letter. Right behind the letter is the quantity of ingredients you need for the meal.
Before you leave to shop groceries cross off the stuff you already have at home and the letters of the meals you don’t want to cook. Easy.

Meal & Meal & Meal &

Produce, Total
Quantity Quantity Quantity Cardamom J

Arugula, 1 bunch K1 Grains/Tins, Total Milk (soy), 2 packs D, J Anise Star J

Avocado, 1 L1 Black Beans, 1 can L1 Natural Yogurt, 500g+ C, SN Basil H

Banana, 2 A2 Bread, 3 slices K3 Soy Yogurt, 250g SN Rosemary H

Bell Pepper, 3 E2, L1 Brown Rice, 1 pack L Frozen Berries, 1 pack J, SN Oregano G

Cauliflower, 1 head F Chickpeas, 1 can B1 Cinnamon D, J

Cucumber, 1 G, SN Corn, 1 can G1 Cupboard, Total Cumin B, G, L

Carrots, 5 C2, SN Kidney Beans, 1 can G1 Cashews, 1 pack K1 Chili Flakes B, L

Chili/Jalapeño, 1 K1 Lentils, 2 cans E1, K1 Dried Apricots J Various Nuts D, J, SN

Green Beans, 1 pack F Quinoa, 1 pack J Dried Tomatoes, 1 pack K Flax Seeds A, D

Green Onions, 1 bunch G Red Lentils, 1 pack C Peanut Butter A Oats D, SN

Lime, 1 G Raisins, 2 handful B1, K1 Onions C, H, K, L

Lemon, 1 C1 Fridge/Freezer, Total Garlic C, G, L

Parsley, 1 bunch E, G, L Eggs, 5 A4, H1 What you always need Vegetable Broth C, L

Potatoes, 3 H Cheddar, 1 pack H, L Balsamic Vinegar L Maple Syrup D, SN

Red Onion, 1 E1 Feta, 1 pack B, G Vinegar E, H, K Honey B, E, K

Spinach, 3-4 handful B1, SN Halloumi, 1 pack F1 Mustard E, G

B, E, G,
Hummus, 1 cup SN Olive Oil H, K, L
 Breakfast Lunch Dinner Snacks
Banana Egg Pancakes with 2 tbsp flax Chickpea Spinach Salad (650 kcal, Red Lentil Soup with a slice of bread 1 bowl natural yogurt with oats,
seeds, 1 tbsp peanut butter 22.5g protein, B) (350 kcal, 24g protein, C) berries and a sweetener of choice
(400 kcal, 19g protein, A) (250 kcal, 9g protein, SN)
Day 1 Refrigerate the leftovers Refrigerate the leftovers

Banana Egg Pancakes with 2 tbsp flax Chickpea Spinach Salad (650 kcal, Red Lentil Soup with a slice of bread 1 bowl natural yogurt with oats,
seeds, 1 tbsp peanut butter 22.5g protein, B) (350 kcal, 24g protein, C) berries and a sweetener of choice
(400 kcal, 19g protein, A) (250 kcal, 9g protein, SN)
Day 2 Leftovers Leftovers

Overnight Oats
(450 kcal, 18g protein, D)
Fill the jar/bowl properly, ideally the
Day 3 night before; add chia or flax seeds)
Turkish Lentil Salad and a slice of Roasted Cauliflower and Green Beans Veg (eg. carrots) with a quarter cup
bread with Halloumi hummus (150 kcal, 6g protein, SN)
(450 kcal, 19g protein, E) (600 kcal, 30g protein, F)
Refrigerate the leftovers

Overnight Oats Turkish Lentil Salad and a slice of Roasted Cauliflower and Green Beans Veg (eg. carrots) with a quarter cup
(450 kcal, 18g protein, D) bread with Halloumi hummus (150 kcal, 6g protein, SN)
Fill the jar/bowl properly, add chia or (450 kcal, 19g protein, E) (600 kcal, 30g protein, F)
Day 4 flax seeds) Leftovers

Overnight Oats Kidney Bean Salad (550 kcal, 24g Farmer’s Potato Hash with just one 2 cups leafy salad with dressing (80
(450 kcal, 18g protein, D) protein, G) egg kcal, 2.5g protein)
Fill the jar/bowl properly, add chia or (450 kcal, 19g protein, H) Handful nuts (150 kcal, 5g protein,
Day 5 flax seeds) SN)

Breakfast Quinoa Arugula Lentil Salad Spicy Black Bean Soup with a half a 2 cups leafy salad with dressing (80
(300 kcal, 12g protein, J) (650 kcal, 24g protein, K) cup brown rice kcal, 2.5g protein)
(500 kcal, 19.5g protein, L) Handful nuts (150 kcal, 5g protein,
Day 6 Refrigerate the leftovers Refrigerate the leftovers Refrigerate the leftovers SN)

Breakfast Quinoa Arugula Lentil Salad Spicy Black Bean Soup with a half a 1 bowl soy yogurt with oats, berries
(300 kcal, 12g protein, J) (650 kcal, 24g protein, K) cup brown rice and a sweetener of choice (250 kcal,
(500 kcal, 19.5g protein, L) 9g protein, SN)
Day 7 Leftovers Leftovers Leftovers
Meal Plan “High Protein Veggie“ Intro (male 2500 kcal)
This meal plan is designed to build muscle.
Caloric goal for an avg. sized male (around 5'9''): 2500 kcal

20% protein, rest fat & carbs

20% protein in a 2500 kcal diet equals 125g*

→ 125g of protein/day
→ 0,75g of protein/lb

Rough calorie intake throughout the day:

Breakfast: 500
Lunch: 500
Dinner: 500
Snack 1: 300
Snack 2: 300
Meal Add-Ons**: 400
---------------------------------
Total: 2500

* To reach 125g of protein per day the meal plan includes one daily protein shake of 25g
to keep calories in check and not go overboard with eggs, milk, nuts or legumes. If you
prefer not to consume protein shakes, just skip it.

** Meal Add-Ons can be eaten along with the three main meals or as a separate meal. If
you notice it’s too much or too few calories, you can easily change the serving sizes.

4
Grocery List “High Protein Veggie“ (male 2500 kcal)
Each meal is assigned to a letter. Right behind the letter is the quantity of ingredients you need for the meal.
Before you leave to shop groceries cross off the stuff you already have at home and the letters of the meals you don’t want to cook. Easy.

Meal & Meal & Meal &

Produce, Total
Quantity Quantity Quantity

Banana, 4 A3, SN Cucumber, 1 SN Halloumi, 1 pack E1 Optional: Protein Powder MA

Bell Pepper red, 2 C1, D1 Apple, 1 SN Cottage Cheese, 1 cup F1 What you always need

Cilantro, 1 bunch C, D Broccoli, 4 cups MA4 Feta, 1 pack B Basil L

Avocado, 1 C, Yogurt, 500g A, SN Rosemary L

Cauliflower, 1 head E, MA Soy Yogurt, 500g SN Honey K

Green Beans, 1 pack E Hummus, 1 cup SN Cinnamon J

Lemon, 1 B1, D1 Grains/Tins, Total Frozen Berries, 1 pack F, SN Maple Syrup A, J

A, F, J,
Milk, 1 pack
Arugula, 1 bunch G1 Chickpeas, 2 can B1, H1 J Oats SN

Lime, 1 H1 Black Beans, 1 can C1 Cupboard, Total Honey B

Chili, Jalapeño, 1 G1 White Beans, 1 can D1 Flax Seeds, 1 pack A Cumin B, C

B, D,
Red Onion, 1 D1 Whole Grain Bread, 1 G, MA Peanut Butter, 1 jar A, F, K Olive Oil G, H, L

Spinach B, MA Lentils, 1 can G1 Raisins, 2 handful B1, G1 Chili Flakes B, C

Tomatoes, 1 handful H1 Coconut Milk, 1 can H1 Dried Tomatoes, 1 pack D, G Garlic C, H, K

C, G,
Basil, 1 bunch H1 Brown Rice, 2 packs H, SN Cashews, 1 pack G1 Onions H, L

Lettuce, small, 1 K1 Quinoa, 1 pack MA Curry Paste, 1 H Vegetable Broth C

Carrots, 1 bunch K, SN Fridge/Freezer, Total Pasta, 1 pack K Balsamic Vinegar C

A6,
Ginger, 1 small root K Eggs, 16 F6,L4 Peanuts, 1 pack K Vinegar K, L

Potatoes, 3 handful L3 Cheddar, 1 pack C, L Various Nuts, 7 handful J, SN6 Soy Sauce H, K
 Breakfast
Banana Egg Pancakes with 1
tbsp flax seeds, 1 tbsp peanut
Day butter |
1 100g yogurt with oats and 1
tsp maple syrup
(500 kcal, 23g protein, A)
Banana Egg Pancakes with 1
tbsp flax seeds, 1 tbsp peanut
Day butter |
2 100g yogurt with oats and 1
tsp maple syrup
(500 kcal, 23g protein, A)
Banana Egg Pancakes with 1
tbsp flax seeds, 1 tbsp peanut
Day butter |
3 100g yogurt with oats and 1
tsp maple syrup
(500 kcal, 23g protein, A)
Cottage Cheese Pancakes with
1 tbsp peanut butter and 2
Day tbsp frozen berries
4 (550 kcal, 41.5g protein, F)
Lunch
Chickpea Spinach Salad
(650 kcal, 22.5g protein, B)
Refrigerate the leftovers
Chickpea Spinach Salad
(650 kcal, 22.5g protein B)
Leftovers
White Bean Salad
(700 kcal, 21g protein, D)
Arugula Lentil Salad
(650 kcal, 24g protein; G)
Refrigerate the leftovers
Dinner Snacks & Meal Add-Ons
Spicy Black Bean Soup 1 handful nuts (160 kcal, 6g
(400 kcal, 17g protein, C) protein)
250g yogurt with 0.5 cup oats
and berries (300 kcal, 13g
Refrigerate the leftovers protein) SN
Spicy Black Bean Soup 250g SOY yogurt with 0.5 cup
(400 kcal, 17g protein, C) oats and berries
(300 kcal, 13g protein)
1 handful nuts (160 kcal, 6g
Leftovers protein) SN
Roasted Cauliflower and Veg (eg. carrots) with a
Green Beans with Halloumi quarter cup hummus (150
(600 kcal, 30g protein, E) kcal, 6g protein)
1 handful nuts (160 kcal, 6g
protein) SN
Vegan Chickpea Curry (500 250g SOY yogurt with 0.5 cup
kcal, 13g protein, H) oats and a sweetener
(300 kcal, 13g protein)
Leftovers Fruits, like banana, apple
SN
2 x 1 cup cooked brown rice
(400 kcal, 10g protein)
2 x 1 cup broccoli, cooked (60
kcal, 5g protein) MA
Optional: 25g protein shake
2 x 1 cup cooked brown rice
(400 kcal, 10g protein)
2 x 1 cup broccoli, cooked (60
kcal, 5g protein) MA
Optional: 25g protein shake
2 x 1 slice of whole grain
bread (130 kcal, 8g protein)
MA
Optional: 25g protein shake
1 cup cooked quinoa rice (200
kcal, 7g protein)
2 cups leafy salad (30 kcal, 2g
protein) MA
Optional: 25g protein shake

Cottage Cheese Pancakes with Arugula Lentil Salad Vegan Chickpea Curry (500 1 handful nuts (160 kcal, 6g 1 cup cooked quinoa rice (200
1 tbsp peanut butter and 2 (650 kcal, 24g protein, G) kcal, 13g protein, H) protein) kcal, 7g protein)
Day tbsp frozen berries Fruits, like banana, apple 2 cups leafy salad (30 kcal, 2g
5 (550 kcal, 41.5g protein, F) Leftovers Leftovers SN protein) MA
Optional: 25g protein shake

Overnight Oats Pasta Salad with Peanut Farmer’s Potato Hash Veg (eg. carrots) with a 2 x 1 cup cooked brown rice
(450 kcal, 18g protein) Butter Dressing (540 kcal, 24g protein, L) quarter cup hummus (150 (400 kcal, 10g protein)
Day Fill the jar/bowl properly, add (660 kcal, 26g protein, K) kcal, 6g protein) 2 x 1 cup cauliflower, cooked
6 chia or flax seeds, J) 1 handful nuts (160 kcal, 6g (60 kcal, 4g protein) MA
Refrigerate the leftovers protein) SN Optional: 25g protein shake

Overnight Oats Pasta Salad with Peanut Farmer’s Potato Hash Veg (eg. carrots) with a 2 x 1 cup cooked brown rice
(450 kcal, 15g protein) Butter Dressing (540 kcal, 24g protein, L) quarter cup hummus (150 (400 kcal, 10g protein)
Day (Fill the jar/bowl properly, add (660 kcal, 26g protein, K) kcal, 6g protein) 2 x 1 cup cauliflower, cooked
7 chia or flax seeds, J) 1 handful nuts (160 kcal, 6g (60 kcal, 4g protein) MA
Leftovers protein) SN Optional: 25g protein shake
Meal Plan How-To

To watch the video just click on the image below.

Note: the meal plan and especially the grocery list are most fun to use, when you print them!
Looking for proper protein powder? Here’s our choice.

Our favourite protein powder Nuzest is currently offering

15% off if you use our discount code: hurrythefoodup
We came across them when we were looking for a
GMO-free, gluten-free, dairy-free and soy-free protein
powder option. These guys are making their protein
powder with golden peas. Natural and free from all
common allergens. We tried out their natural flavor and it's
much much tastier than you would think - ha!

We highly recommend them for their ethics and product –

and there's another reason we're on the nuzest boat now –
their story. Plus, they're much much smaller than the
competition - and we love rooting for the underdog.
Especially when they have the skills.

Head over here to claim your 15% off using the code from
the top of the page.
Weekly Meal Planner

Breakfast Lunch Dinner Snacks

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7