Legumes are wonderful to start incorporating into your diet, especially if you’re new to plant-based eating. This family of food includes beans, peanuts, peas, lentils, and soybeans. They are a great source or protein to add to your meals and provide a hefty serving of fiber, as well. They can be eaten as part of the entree, or as a side in dishes like soup. This meal plan focuses on how to incorporate more legumes into your breakfasts, lunches, dinners, and even desserts!
We also highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!
Are you ready to have a week full of delicious vegan food that leaves you nourished and content? Let’s get started!
This week, we’re bringing you plant-based meals made with legumes for your breakfast, lunch, dinner, and dessert! And, they are fully vegan and plant-based!
If you’re wondering how to eat beans for breakfast, or you’re new to to concept, we’ve got you covered. Start your week off with upgraded toast that includes tomatoes and chickpeas! End the day with a sweet treat that will leave you satisfied.
- Breakfast: Tomato Baked Chickpeas Over Avocado Toast by Marie Reginato
- Lunch: Minty Mashed Peas by Melissa Tedesco with Spicy Roasted Chickpea Spread Sandwich by Emily Brees
- Dinner: Soybean Noodles in Peanut Butter Spinach Sauce by Ida Hemmingsson-Holl
- Dessert: Candied Peanuts by Rachel Pauls, M.D.
It’s the second day of the week, so start off strong with this chickpea flour quiche! Chickpea flour is made from ground chickpeas and is a perfect way to get in an extra serving of protein without realizing it. End the day with chickpea brownies, and if you’re new to adding beans to your brownies, we reccommend giving it a try! You won’t even taste them!
- Breakfast: Chickpea Flour Quiche by Chrysta Hiser
- Lunch: Grapefruit Grain Salad with Roasted Chickpeas by Medha Swaminathan
- Dinner: Baked Rigatoni With Peas by Peffe Stahl
- Dessert: Chickpea Brownies by Alexandra/Eian Kelly
Happy Hump Day! If you’re looking for a change to your usual oatmeal, these pumpkin lentil cups are it! They are hearty and filled with protein and fiber to keep you on your toes. Enjoy an easy dish of plantains and rice for lunch and end the day with white bean and walnut cookies!
- Breakfast: Pumpkin Oatmeal Lentil Cups by Larice Feuerstein
- Lunch: Spicy Plantains With Rice and Peas by Harriet Porterfield
- Dinner: Easy Roasted and Salted Green Peas by Kaylee Pauley with Curried Kidney Bean Stew by Helyn Dunn
- Dessert: White Bean and Walnut Cookies by Yana Chistyakova
Source: Black-Eyed Peas and Kale Chili
It’s nearly the end of the week and if you’re craving an omelet, today is the day for you. Start your day with this white bean and oat omelet and fill it with all your favorite veggies! End the day with a warming chili that’s perfect to cozy up on the couch with as you watch your favorite show or read a book.
- Breakfast: White Bean and Oat Omelet With Creamy Mushroom Filling by Kirsten Kaminski
- Lunch: Doenjang Jjigae: Korean Soybean Paste Stew by Hyeon Jeong Yoon
- Dinner: Black-Eyed Peas and Kale Chili by Pavani Nandula
- Dessert: Lentil Brownies by Nele Liivlaid
Happy Friday! We are back to bring you delicious beans on toast, but this time, it’s with avocado toast. Avocado and white beans go together so well, and this breakfast is no exception. Along with the BBQ drizzle for a bit of sweetness, this breakfast will keep you satisfied and you’ll want to eat it every morning! Start your weekend on the right foot with these blondies that are also made with white beans!
- Breakfast: Garlicky White Bean Avocado Toast with BBQ Drizzle by The Meatless Monday Family Cookbook, Jenn Sebestyen
- Lunch: Middle Eastern Lentils and Rice with Crispy Onions by Rouxbe
- Dinner: Nutrient-Dense Broccoli, Peas, and Kale Soup by Judy Moosmueller
- Dessert: White Bean Birthday Cake Blondies by Kris Dee | Mostly Domestic
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based or even giving one of these vitamin-rich citrus meals a try, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!