This 7-day plan leverages beans for balanced nutrition, focusing on ease, flavor, and digestive comfort. Ensure beans are well-cooked and introduce them gradually if new to high-fiber diets. Drink plenty of water daily.

Key Preparation Notes

• Soak Dried Beans: Soak overnight in ample water (or use quick-soak method). Discard soaking water.
• Cook Thoroughly: Simmer soaked beans until very tender, usually 45-90 minutes depending on type. Canned beans are a convenient alternative; rinse well.
• Boost Flavor: Use herbs, spices, garlic, onion, lemon juice, or vinegar generously.
• Hydrate: Aim for 8-10 glasses of water per day.
• Listen to Your Body: Adjust portions based on hunger and fullness cues.

The 7-Day Meal Plan

Day 1

• Breakfast: Scrambled tofu with black beans, spinach, and salsa.
• Lunch: Large mixed green salad with chickpeas, cucumber, tomato, red onion, and lemon-tahini dressing.
• Dinner: Lentil soup with carrots, celery, and kale. Serve with a small whole-wheat roll.

Day 2

• Breakfast: Oatmeal topped with mashed white beans, berries, and a sprinkle of nuts.
• Lunch: Leftover lentil soup from Day 1 dinner.
• Dinner: Black bean burgers (canned or homemade) on lettuce wraps with avocado and tomato slices.

Day 3

• Breakfast: Whole-grain toast topped with mashed chickpeas mixed with lemon juice and herbs.
• Lunch: Kidney bean salad: beans mixed with chopped bell peppers, corn, red onion, cilantro, and lime vinaigrette.
• Dinner: Pinto bean chili with vegetables (onion, peppers, zucchini). Top with a dollop of plain yogurt (optional).

Day 4

• Breakfast: Smoothie made with banana, berries, unsweetened almond milk, spinach, and a scoop of white beans.
• Lunch: Leftover pinto bean chili.
• Dinner: Baked falafel patties (chickpea-based) served in whole-wheat pita pockets with lettuce and tahini sauce.

Day 5

• Breakfast: Breakfast burrito: Scrambled eggs or tofu with black beans, salsa, wrapped in a whole-grain tortilla.
• Lunch: Green salad topped with leftover baked falafel crumbled.
• Dinner: White bean and vegetable stew: Cannellini beans simmered with tomatoes, garlic, onions, and seasonal veggies like zucchini or broccoli.

Day 6

• Breakfast: Chickpea flour pancakes topped with sliced fruit.
• Lunch: Leftover white bean and vegetable stew.
• Dinner: Lentil tacos: Seasoned lentils served in corn tortillas with lettuce, tomato, and avocado.

Day 7

• Breakfast: Mixed bean breakfast hash: Pinto or kidney beans sautéed with diced potato, onion, bell pepper, and spices.
• Lunch: Large chopped salad with mixed beans (e.g., chickpeas, kidney beans) and your favorite veggies.
• Dinner: Minestrone soup packed with kidney beans, vegetables, and small pasta (whole-wheat preferred).

Sustainable Tips Beyond 7 Days

• Rotate different bean varieties (black, pinto, chickpea, lentil, kidney, cannellini, etc.) to maximize nutrient diversity and prevent boredom.
• Use beans as a primary protein source in at least one meal daily.
• Pair beans with whole grains (rice, quinoa, oats, whole wheat) for complete protein.
• Batch cook beans weekly for easy meal assembly.