Focus: A legume-rich meal plan featuring chickpeas, edamame, and black beans prepared in three distinct international styles - Mediterranean, Thai, and Brazilian.

This meal plan celebrates legumes with creative preparations from around the world. Chickpeas are crisped and roasted Mediterranean-style, edamame stars in a Thai curry, and black beans become a Brazilian feijoada. Each meal balances protein-rich legumes with seasonal winter vegetables and different flavor profiles to keep things interesting.

Meal Plan Summary

• Uses from freezer: Edamame, fresh ginger
• Uses from fridge: Eggs (optional), kale, spring onions (can substitute)
• Uses from pantry: Chickpeas, black beans, coconut milk, jasmine rice, white rice, tahini, sesame oil, soy sauce, cumin, bay leaves

Ingredients used across multiple meals: Garlic (all 3 meals), onions (2 meals), bell peppers (2 meals), olive oil (all 3 meals), lime/lemon citrus (2 meals)

Meals

Day 1

• Dinner: Mediterranean Chickpea Bowl
  • Prep: 15 min | Cook: 30 min | 420 kcal/serving
  • A vibrant bowl with crispy roasted chickpeas, roasted vegetables, and creamy tahini-lemon dressing

Day 2

• Dinner: Thai Red Curry with Tofu and Edamame
  • Prep: 15 min | Cook: 25 min | 480 kcal/serving
  • Fragrant red curry with crispy tofu, edamame, and vegetables in coconut sauce
  • Prep for Day 3: If using fresh pork, you can prep/marinate it tonight

Day 3

• Dinner: Brazilian Black Bean Feijoada
  • Prep: 15 min | Cook: 60 min | 520 kcal/serving
  • Rich black bean stew with pork and sausage, served with rice, greens, and orange

Ingredients

Complete list of everything needed for all 3 meals.

Proteins

• 250g firm tofu
• 200g pork shoulder or pork belly
• 150g chorizo or smoked sausage

Produce

• 3 red bell peppers
• 1 medium zucchini
• 2 small red onions
• 1 small yellow/white onion
• 8-10 cloves garlic
• 1 cucumber
• 2 medium tomatoes
• 100g sugar snap peas or green beans
• 200g kale or collard greens
• 2-3 handfuls mixed greens or lettuce
• 2 oranges (1 for zest and wedges)
• 2 lemons (for juice)
• Fresh herbs: parsley or mint, Thai basil or regular basil

Dairy & Eggs

• None required (optional: feta for chickpea bowl)

Pantry

• 1 can (400g) chickpeas
• 1 can (400g) black beans
• 1 can (400ml) coconut milk
• 100g canned bamboo shoots (optional)
• 2-3 tbsp Thai red curry paste
• 3 tbsp tahini
• 2 tbsp pine nuts
• 4 dl jasmine rice
• 2 dl white rice
• 150g frozen edamame
• Olive oil
• Grapeseed oil
• Soy sauce
• Roasted sesame oil (if needed, check pantry)
• Chicken or vegetable stock (400ml, or use stock cubes/powder)
• Spices: smoked paprika, ground cumin, bay leaves, sugar, salt, pepper, chili flakes

Optional Garnishes

• Lime wedges
• Extra chili flakes
• Feta cheese (for chickpea bowl)