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: BeansDownload Shopping List & Recipes
Black Bean and Quinoa Lettuce Wraps
If the quinoa is not cooked, place the quinoa in a pot over medium-high heat with 1 cup of water. Cook until all of the water is absorbed and quinoa is fluffy, about 15 minutes. Mix the black beans, diced tomato, scallions, cooked quinoa, sesame oil and vinegar in a bowl. Season to taste with salt and pepper. Spoon the black bean mixture into the lettuce leaves.
Black Bean Stuffed Avocados
Combine black beans and salsa in a bowl, set aside. Slice avocados in half, remove pit. Spoon black bean mixture into the avocados. Whisk the juice from one lime into the Greek yogurt and drizzle over the avocados before serving.
Crispy Black Bean Quesadillas
Pre-heat the oven to 425 degrees. Combine the black beans and enchilada sauce in a small bowl. Toss until beans are coated. Place tortillas on a baking sheet and spoon the black bean mixture evenly on top of each one. Top with pepper jack and carefully fold in half, then bake for 10 minutes.
Week 2: ChickpeasDownload Shopping List & Recipes
Chickpea Noodle Soup
Heat 1 tbsp olive oil in a large soup pot. Add the onions, cook for 2 minutes then add garlic. Cook for one more minute then add chickpeas, crushed tomatoes, dry egg noodles, chicken stock and 2 cups water. Cook for 12 minutes, season to taste and top with fresh basil before serving.
Chickpea and Broccoli Pitas
Combine chickpeas, broccoli and diced tomatoes in a bowl, set aside. Slice pitas in half and spread a layer of guacamole in each. Fill with chickpea mixture and serve.
Sweet Potato and Chickpea Salad
Bring a large pot of water to a boil. Add the diced sweet potato and cook for 10 minutes, or until you can easily pierce them with a fork. Mix chickpeas, sweet potatoes, spinach and dried cranberries in a bowl, set aside. In another bowl, whisk together the maple syrup, vinegar and olive oil. Season to taste with salt and pepper. Drizzle dressing over chickpea mixture. Toss to combine then serve.
Week 3: Split PeasDownload Shopping List & Recipes
Split Pea Caprese Salad
If the yellow split peas are not yet cooked, place 1 cup peas in a pot with 1 and ½ cups water. Cook until the water is absorbed and peas are soft but not mushy. Rinse with cold water. Combine the split peas, cherry tomatoes, mozzarella and basil in a bowl. Drizzle with balsamic, and olive oil. Toss to coat then season with salt and pepper before serving.
Cheesy Split Pea Dip
If the yellow split peas are not yet cooked, place them in a pot with 2 cups of water over medium-high heat. Cook until all of the water is absorbed. Place all ingredients in a food processor and pulse until very smooth. Season to taste with salt and pepper. Transfer to a bowl and serve with assorted fresh vegetables or bread.
Cauliflower and Split Pea Soup
Heat 1 tbsp olive oil in a large soup pot. Add the onions, cook for 2 minutes then add the garlic and cauliflower. Cook for 5 minutes before adding the split peas (dry or cooked), thyme, chicken broth and water. If you are using dry yellow split peas, add 2 cups of water and cook for 30 minutes. If you are using pre-cooked yellow split peas, cook for 15 minutes. Season to taste with salt and pepper before serving. Tip: for a creamier soup, use an immersion blender to blend until smooth before serving.
Week 4: LentilsDownload Shopping List & Recipes
One-Pan Lentil Frittata
If the lentils are not yet cooked, place them in a pot over medium-high heat with 2 cups water. Cook until water is absorbed, about 20 minutes. Pre-heat the oven to 425. Heat 1 tbsp olive oil in a large cast iron skillet. Add the onion and carrots, cook for 2 minutes. Add the lentils and spinach. Whisk the eggs, cumin and a pinch of salt and pepper. Pour into the pan and cook for 5 minutes, then transfer to the oven to bake for 10 more minutes before serving.
Lentil and Wild Rice Salad
If the lentils and rice are not yet cooked, combine them in a large pot over medium-high heat with 4 cups of water. Cook until all of the water is absorbed. Combine the cooked lentils, rice, apple and celery in a large bowl, set aside. In a smaller bowl, whisk together the vinegar and olive oil. Season to taste with salt and pepper before drizzling over the lentil mixture.
Spaghetti with Lentil Tomato Sauce
Bring a large pot of water to a boil, add the pasta and cook to al dente according to package instructions. While the pasta cooks, heat 1 tbsp olive oil in a large skillet. Add the onions and garlic, cook for 2 minutes then add the tomato sauce and lentils. When the pasta is done, add it directly to the sauce pan. Toss until noodles are coated then divide between 4 plates. Top with fresh basil before serving.