A Simple Meal Plan for the Bean Protocol with Recipes!

Health

Oct 13

Written By Yazzi | Intuitive Wellness Coach

If you're eager to try the Bean Protocol, here's an effortless meal plan that anyone can follow, even vegans! Below find some of my favorite recipes, that are perfect for the protocol.

The number one question I get asked is, what do you eat in a day on the Bean Protocol?

First, I am a simple eater. I don't like crazy ingredient-heavy recipes, but don't worry, it doesn't mean my meals lack flavor! In fact, I feel like my recipes are full of flavor, and so does my vegan boyfriend.

One quick note before we get into it, I usually pre-cook a few chicken breasts and a pound of lean ground beef to have for the week.

Table of Contents Show

Breakfast

A great meal plan for the bean diet starts with breakfast! It’s the most important way to start the day if you want to heal!

It gives you all the nutrients you need to have a clear head, stay energized, and feel good!

Veggie Scramble with Beans

Get a 40oz can of Sun Vista Pinto Beans (these are my favorite). In a medium-sized pot, add two tablespoons of olive oil on medium heat. Begin adding a tablespoon of chickpea powder (I typically use normal flour) and mix the flour in to make a roux.
NOTE DUE TO THE SMALL AMOUNT OF FLOUR AND OIL TO BEANS, I’VE ALLOWED MYSELF TO HAPPILY ENJOY BEANS THIS WAY.
Once the oil and flour mix together and become thick, add two tablespoons of the bean broth from the can until combined. Continue to add the broth until you have a thick rue, resembling mashed potatoes. Continue until you’ve added 75%-90% of the broth or have reached your desired consistency.
Drain and rinse the remaining beans. Next, add the rinsed beans to the roux. Continue to mix until all the beans are covered in the roux and are nice and hot!
In a small pan, add one a tablespoon of olive oil, add your favorite veggies, like Diced Sweet Onion, Diced Garlic Cloves, Chopped Red Bell Pepper, Chopped Broccoli, and Spinach. (choose whatever amount you prefer)—Cook for three to five minutes.
Break one or two eggs into a bowl with a tablespoon of water with some salt and pepper. Adjust according to taste. With a fork or whisk, beat the eggs briskly for 30-60 seconds, making sure the eggs are fully broken up and mixed well with the water and the seasonings.
Pour the eggs on top of the cooked veggies and mix them together. Adjust the stove to medium-low. Slowly move the mixture from side to side until the eggs are thoroughly cooked.

Serve the veggie scramble with beans!

If you're vegan, replace the egg with your favorite grain.

Snacks

A good and simple meal plan means you gotta have snacks! We’re human we get hungry, especially when you’re working or you’re working out. To stay committed to healing here are some of my favorite snacks.

Like I said, I keep things really simple!! When I have a hankering for beans, I take a few tablespoons from the pot of Pinto Beans.

When I’m craving something crunchy, I opt for pre-cut veggies like carrots, bell peppers, and I'll even snack on a bowl of spinach.

If I'm ever feeling sluggish or have brain fog, I'll choose a hardboiled egg that I've cooked earlier in the week or turkey deli meat slices.

Lunch

This is my super simple approach to eating a yummy lunch without spending too much time thinking or spending more time whipping something up. Here’s what I eat for lunch on my bean protocol meal plan.

taco Salad

This is so easy for me because I usually have black or pinto means and chicken made for the week! And this Mexican ALWAYS has salsa on hand. Chopping up veggies really doesn’t take that long and are easy to put together to take to work or school

Chop and add the desired amount of the following ingredients

Chop romaine lettuce
Shredded Carrots
Sliced/cubed cucumber
Chopped Bell Pepper
Thinly sliced red onion
Green Tomatillo Salsa (I either make my mom's recipe or buy fresh salsa from Food City, our local Mexican Grocery Store chain)
Thinly sliced radishes
Cherry Tomatoes halved or quartered
1/2 cup of Pinto Beans from breakfast
a palm-sized serving of protein - usually chicken or ground beef

Dinner

After a hard’s day work, nobody wants to be spending hours in the kitchen. I’d rather wind down for the day so I can get the best sleep ever! So instead I prefer quick and easy!

Vegan Chili

I love this vegan chili because it legit takes 15 minutes to whip up plus 10 minutes to cut and prepare spices and rinse canned beans.

This recipe is from She Likes Food and it’s 2 legit, especially with a few substitutes

Smoked Paprika instead of Paprika
Chili Pasilla Powder instead of Chili Powder
1 28 oz can of Fire Roasted Tomatoes instead of 1 15 oz can of diced tomatoes
I don’t add the refried beans, but you can substitute the pinto beans from earlier in the day

Chris, my vegan boyfriend, who I believe is in his prime health, enjoys this with Italian Sausage or Trader Joe’s Meatless Meatballs. However, if you're in healing mode, I would compliment with a grain like brown rice or farro.

I love this Chili with 90% lean, 10% fat ground beef or cooked chicken breast.

optional

You can also add one to two cups of mixed frozen mixed veggies (corn, carrots, peas, and green beans)
If you’re eating at night, and need some help with constipation, layer on some avocado or your favorite nuts on top!
If you’re looking for a crunch, we love eating with Chickpea Chips

Helpful Tips

If I ever feel like I didn't have enough beans, I'll add a few cups of Psyllium husk into my day. I prefer it warm, so I'll heat up the water to 165 degrees Fahrenheit using my Kettle, and pour it into a 14oz coffee mug.

Speaking of coffee, if you ever get a hankering, I currently love Bueno Coffee Substitute with oat milk (Pacific Foods brand has four grams of sugar per serving, so it’s totally acceptable on the protocol.).

There you have it!! A single-day meal plan that you can easily whip up and make vegan if you need to! I love it because it’s incredibly easy and full of flavor.

If you have any questions about this Bean Protocol Meal Plan, please let me know down below!