CORE MEAL:

Beans & Greens

Beans and greens are the perfect nourishing power couple, and every
cuisine in the world seems to know this! When these two foods are your
main focus, it becomes super easy to put together a fufilling, high-protein,
vitamin and mineral rich meal!

1. Choose a Bean, Lentil, or Pea. 4. Choose your greens, light or hearty.

Arugula Asparagus

LIGHT GREENS

HEARTY GREENS
BEANS

Adzuki Fava Brown

LENTILS
Black Kidney Beluga Bok Choy Beet Greens
Black Eyed Peas Black Butter Lettuce Brocolli
Butter Lima French Endive Broccolini
Cannellini Navy Green Escarole Brussels Sprouts
Cranberry Pinto Orange
Red Mesclun Collard Greens
Garbanzo Red
Great Northern Soy Mixed Greens Green Cabbage
Romaine Kale
PEAS Fresh/Frozen Green Peas
Green/Yellow Dried Split Peas
Spinach
Watercress
Mustard Greens
Swiss chard

2. Start cooking legumes, if necessary. 5. Add optional grain, starchy veg

If there’s time, prepare lentils, beans, or peas,
from scratch, so you have extra for days. If you
don’t have time, canned beans work great!
3. Choose a prep method and begin.
or fresh fruit for sweet energy.
Beans and greens make for an excellent low-
calorie meal, but depending on how active you
are and how long before you eat again, you may
want to add another source of carbohydrates for
steady energy.

6. Add optional whole plant fat.

Salad Steam Saute
Salads make for an easy meal because there’s
no cooking time. Just chop, toss and go!
Steaming is a popular way to prepare greens
because it preserves the nutrients, texture, and
flavor better than any other cooking method.
Sauting is the best choice if you’re looking for
more savoriness and depth in flavor! Steaming or
sauteing the greens will make them easier to
digest, especially the more hearty options.
Whole, concentrated sources of fat, like nuts,
seeds, and avocado, are nutritious and can help
make the fat-soluble vitamins in this dish more
absorbable. They’re also rich in calories though,
so be careful to use small portions of these foods.
7. Flavor with a Drizzle or Sprinkle.
One of the easiest and most effective ways to
add variety is via seasonings. Just with spices,
herbs, aromatics, mustard, nutritional yeast, and
flavored vinegars, you have so many options.