Meal Plans for More Beans and Less Meat

Goal:  Limit your daily amount of meat to no more than 6-8 ounces for women and 9-12 ounces for men.


  • In America, we tend to think of meat as the predominant staple of any meal. Instead we need to focus on using meat as an ingredient or condiment.
  • Make vegetables the star. Consider the stir-fry; many cultures have a version of it. It’s a dish loaded with vegetables and spices accompanied by a small portion of meat. They’re delicious!
  • Beans are full of protein and highly satiating. Replacing meat with beans provides better nutrition and is equally satisfying.
  • Dinner salads acquired their name for a reason. One large chicken breast can be divided between 2-3 big dinner salads without losing any of the gratification.
  • Meat satisfies the umami flavor desire on your taste buds but it’s not the only food that provides umami. Try adding other umami satisfying ingredients like mushrooms, caramelized onions, miso, roasted vegetables, and nuts.
  • Become a part-time vegetarian. Whatever your favorite meal is, use that time to eat your meat. Spend the rest of your day being a vegetarian.
  • Add bean-only pastas like those from Explore Cuisine, Tolerant, and Explore Asian.

Equipment: Kitchen Gadgets that will assist your transition.

  • A quality, sharp, chef’s knife
  • Knife sharpener
  • Colander

Breakfast: Acorn Squash Breakfast Bowl (Adds 8 ounces of CSV and 6 ounces of vegetables per serving)

Snack: Mesquite Garbanzo Beans and/or Whole Fresh Fruit.

Lunch: Bowl of Moroccan Vegetable Soup.  (10 ounces of vegetables per serving plus 2 ounces of CSV)

Snack: 2 ounces of Curry Lime Cashews and/or Whole Fresh Fruit

Dinner: Chicken with Roasted Vegetables (10 ounces of vegetables per serving)

Dessert: Balsamic Baked Pears, Nice cream and smoothies make a great dessert as well.

Day 2

Breakfast: Banana Pancakes with Raspberry Reduction

Snack: Pair fruit and vegetable snacks for a great combination of flavors as well as achieving your goals for Month 1 & 2. (2 ounces of vegetables)

Lunch: Chicken No Noodle Soup (8 ounces of vegetables per serving)

Snack: 2 ounces of Almonds or and raw, unsalted nut or nut blend.

Dinner: Mustard Chicken with Kale and Cauliflower (15 ounces of vegetables per serving)

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