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: ChickpeasDownload Shopping List & Recipes
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.
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.
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.
Week 2: BeansDownload Shopping List & Recipes
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.
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.
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.
Week 3: LentilsDownload Shopping List & Recipes
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.
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.
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.
Week 4: Split PeasDownload Shopping List & Recipes
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.
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.
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.