🥣 Build One Meal for This Week
Pick a bean, a base, and a flavor. Every meal below is measured, so the numbers are real. Just one meal is a great start. 🎉
🧩 The four building blocks
- 🫘 A main: chickpeas, black beans, lentils, or edamame.
- 🥦 Vegetables: frozen mixed vegetables, broccoli, corn, tomatoes, or lettuce.
- 🍚 A base: brown rice, a potato, or lettuce leaves.
- 🍋 Flavor: lemon or lime, cumin, garlic, dill, salt-free salsa, or a Kitchen Monk dressing.
✅ Measured combinations: choose one
We only show nutrition totals for combinations we have actually calculated. Mixing your own is wonderful, but we can’t give exact numbers for every combination, so we don’t make them up.
| Main + base | Meal | 💪 Protein | 🌾 Fiber | ⚡ kcal |
|---|---|---|---|---|
| Edamame + rice | Edamame & Rice Bowl | 29 g | 20 g 🎉 | 520 |
| Lentils + potato | Lentil & Broccoli Smash Potato | 28 g | 25 g 🎉 | 445 |
| Edamame + black beans (no base) | Fiesta Salad | 24 g | 18 g 🎉 | 355 |
| Chickpeas + rice (soup) | Rescue Soup | 21 g | 21 g 🎉 | 470 |
| Black beans + potato | Rescue Potato | 21 g | 20 g 🎉 | 385 |
| Black beans + rice | Black Bean & Corn Bowl | 20 g | 18 g 🎉 | 475 |
| Lentils (soup) | One-Pot Lentil Soup | 20 g | 20 g 🎉 | 300 |
| Chickpeas + lettuce | Chickpea Lettuce Wraps | 12 g | 11 g | 225 |
✨ What “easy” really means for each meal
Instead of an “easy” score, here is the actual work. A short ingredient list can still mean chopping; a long one can be mostly spices.
| Meal | ⏱ Active time | 🍳 Equipment | 🔪 Chopping | 🧽 Cleanup |
|---|---|---|---|---|
| Hemp-Topped Oats | 5 min | Microwave | None | One bowl |
| Edamame & Rice Bowl | 7 min | Microwave | None | One bowl |
| Rescue Potato | 7–10 min | Microwave | None | Plate and bowl |
| Smash Potato | 10 min (needs cooked lentils) | Microwave | None | Plate and bowl |
| Black Bean & Corn Bowl | 10 min (with cooked rice) | Microwave, can opener | None | One bowl |
| Fiesta Salad | 10 min (thaw edamame first) | None, can opener | Optional cilantro | One bowl |
| Chickpea Lettuce Wraps | 10 min | None, can opener | Celery and onion | Bowl, fork, knife |
| Rescue Soup | 10 min | Stove or microwave | None | One pot |
| One-Pot Lentil Soup | About 10 min active, 35 total | Stove | None | One pot |
📝 Your one meal this week: ____________________ · Day I’ll make it: ________ · What I need to buy: ____________________ (Print this page, or jot it down. Nothing is saved on our site.)
Meal-building education, not individualized nutrition therapy. Times assume ready-to-use beans and already-cooked frozen rice. Nutrition from USDA FoodData Central (SR Legacy), calculated October 3, 2026, with AI assistance; culinary testing, a second-person check, and registered dietitian review are still to come. Corrections: rfjeep@gmail.com.
