QUICK AND EASY LEGUME MEALS. WEEKLY MEAL PLAN IDEAS #4.
The weirdest summer is almost over, can you believe it?
I hope you´ve had fun and caught some sun despite the circumstances, limitations, lock downs and quarantines. It wasn´t an easy situation to navigate and it doesn't look like some kind of “normal“ is coming back any time soon..
The only thing we can do is to stay focused on the next step while taking care of our wellbeing. Many schools will open again next week and we will get back to the routine after more than a half year.
How does that sound?🤔
So how will your new routine look like? Will you hit a gym hard again and do some crazy diet to get back to shape, or will you choose a slow and steady lifestyle transformation in order to strengthen your immune system before winter?
If this year taught us something, it's the need for lifestyle change.
To slow down and think. To be prepared. To be resourceful. To have all the ducks in a row, so that continuous changes don´t feel so overwhelming.
If you´ve followed me for a while, you know I vote for daily wellness practice based on 3 pillars - MOVE, NOURISH REST.
While during summer months there is more space for the rest, now it´s time to get ready for winter with the right type of physical activity for your body and some extra nourishment for a strong microbiome.
Let me introduce you to the Weekly Meal Prep #4 and its highlight: LEGUMES.
Legumes are among the healthiest foods on the planet offering prebiotic fiber and resistant starches for a healthy microbiome.
There are plenty of scientific studies that support legumes. In one of them the researchers were comparing 2 groups of people eating the same amount of calories , but one group menu was packed with legumes and the other one was legume-free. What they observed in the legume group was amazing - the C-reactive protein, a marker for inflammation, dropped by 40%, blood pressure and cholesterol dropped and people in the legume group lost more weight than the other group with the same calories.
So, yeah a great shape is not only about calories, it is about what you eat…
And here is a bonus. Did you know that when you combine legumes with whole grains you create a complete protein package, ramp up the fiber and get your protein from a low-calorie, high nutrient plant source? Remember, that people who get their protein from plants, live longer…
I hope you are motivated enough to try these legume packed goodies I have ready for you this week.
One more thing. If you haven't been getting much legumes in your diet, start slowly and reduce the dosage. Some people experience discomfort while eating legumes. It doesn´t mean you should eliminate them from your diet, instead start to train your gut bacteria with smaller amounts. it's a process that´s definitely worth it.
Now, let´s have a look on the Weekly Meal Prep #4.
SATURDAY:
✅ Get all the missing ingredients, follow my Grocery Shopping List
✅ Soak 600g of chickpeas overnight
✅ Soak 500g lentils overnight
SUNDAY MEAL PREP: (this will take about 2 hours and will reduce your cooking time during the following week to 20min or less)
✅ Cook chickpeas in salty water until soft
✅ Cook lentils in salty water until soft
✅ Make a big batch of BEAN VEGGIE BURGERS
✅ Make a big batch of SQUASH DAHL
✅ Make PUMPKIN HUMMUS - to use it as a breakfast spread or a dip with veggies
✅ Make COOKIE DOUGH BITES
Well done! 👏🏼 Easy, right? Now, you are ready for a great and nutritious week with meals that will take less than 30min to prepare.
So, let's have a look at what meals you can create with this meal prep
MEALS:
BEAN BURGERS with quinoa and any salad of your choice
SQUASH DAHL with a salad topping
HERBY POTATO SALAD with BEAN BURGERS
TREAT OF THE WEEK.
This is it!
Get ready for a new week and a new month full of energy and let me know in the comments what you think about these recipes.
Have an awesome week!🥰