Simple Weekly Meal Plans

Just cook up a batch of pulses or open up a can, drain and voila!
Here are some quick ideas to get you started.

Week 1: Chickpeas

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Lunch

Chickpea Greek Salad

Chop cucumbers, and tomatoes into 1 inch chunks and dice the red onion. Combine all ingredients in a large bowl. Toss and divide between 4 bowls.

TIME: 10 minutes INGREDIENT COUNT: 7
Snack

Red Pepper Hummus

Combine chickpeas, roasted red peppers and tahini in a food processor. Pulse until smooth. Taste and season with salt and pepper accordingly. Serve with pita bread or chips.

TIME: 5 minutes INGREDIENT COUNT: 4
Dinner

BBQ Chickpea Tortilla Pizzas

Combine the chickpeas, red onion and BBQ sauce in a small bowl. Toss until chickpeas are coated. Place tortillas on a baking dish and spoon the chickpea mixture evenly on top of each one. Top with mozzarella and bake for 10 minutes. Top cooked pizzas with shredded fresh basil.

TIME: 20 minutes INGREDIENT COUNT: 6

Week 2: Beans

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Breakfast

Spicy White Bean and Tomato Breakfast Tacos

Cook the beans, tomatoes and chili powder over high heat until warm, about 5 minutes. In a separate pan, scramble the eggs. Warm the tortillas in the microwave or oven, then top each with the bean mixture, eggs and 2 avocado slices.

TIME: 15 minutes INGREDIENT COUNT: 7
Lunch

Cowboy Chopped Salad

Combine first five ingredients in a large bowl. Squeeze lime juice over the mixture and toss gently to combine. Season with salt and pepper to taste.

TIME: 5 minutes INGREDIENT COUNT: 7
Dinner

One Pot Bean and Tomato Pasta

Combine all ingredients in a large pot. Cover and bring to a boil over medium-high heat. Lower heat and cook at a simmer until pasta absorbs liquid. Season to taste before serving.

TIME: 20 minutes INGREDIENT COUNT: 7

Week 3: Lentils

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Lunch

Lentil Chicken Salad Sandwich

Combine the first six ingredients in a bowl, toss until combined. Spread the mixture on four slices of bread, then top each with a remaining slice of bread.

TIME: 10 minutes INGREDIENT COUNT: 7
Snack

Crunchy Sea Salt and Thyme Roasted Lentils

Combine all ingredients in a bowl and toss until all lentils are coated in oil. Spread the mixture on a sheet pan and bake for 15-20 minutes, stirring once half way through, until crispy.

TIME: 20 minutes INGREDIENT COUNT: 4
Dinner

Lentil Taco Salad

Combine lettuce, pico de gallo, avocado, lentils and cheddar cheese in a large bowl. Squeeze lime juice over top and toss to combine. Divide salad between 4 plates and top with a sprinkle of crushed tortilla chips.

TIME: 20 minutes INGREDIENT COUNT: 8

Week 4: Split Peas

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Breakfast

Split Pea Breakfast Bowl

Place split peas in a sauce pot with coconut milk. Cook over medium heat until combined and creamy. Season to taste. Divide peas between four plates and top each serving with sliced egg, avocado and tomato.

TIME: 20 minutes INGREDIENT COUNT: 6
Lunch

Pea and Carrot Salad

Thinly slice carrots and put them in a bowl with the split peas. Add the parsley, olive oil and juice and zest from one lime. Toss to combine, then serve.

TIME: 10 minutes INGREDIENT COUNT: 5
Dinner

Double Pea Rice Bowl

In a large bowl, combine the split peas, rice, fresh peas and red onion. Drizzle with olive oil and toss. Season to taste then divide among four bowls. Top each serving with a sprinkle of pine nuts.

TIME: 10 minutes INGREDIENT COUNT: 7

Each Pulse Three Ways

Meal prepping this week? The below recipes include one batch of cooked pulses used in multiple simple and healthy meals!

Split Peas

Go beyond split pea soup with these game changing dry pea recipes.

Beans

Three delicious recipes, one cooked batch of classic seasoned black beans.

Lentils

Lunch and dinner are covered with these taco, salad and soup recipes featuring lentils.

Chickpeas

Rich, creamy chickpeas stretched into three delicious meals.

Just Add Pulses to Your Meals

From making a sandwich with hummus to adding a scoop of lentils, beans or chickpeas to a salad or burrito, adding pulses adds flavor and nutrition to any dish.