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Beans and Benefits Plus New Meal Plan

Posted May 20 2012 12:38pm

It has been recommended for optimal health, to eat 1/2 cup of beans or legumes per day. ( This is easy to do by including beans in soups or salads, or pureed to be a dip.

Beans are:

  • A great source of protein at a very low cost!
  • Beans are a great source of naturally occurring folate.   Folic acid, the synthetic version of this b-vitamin may not have the protective benefits that natural folate does.
  • Good source of fiber, improving digestive health as well as helping your kids feel full.
  • Beans encourage proper growth!
  • Perfect for keeping blood sugar levels in balance- Vital for those kids who get moody when they haven’t eaten for an hour.
  • They contain antioxidants that have protective benefits from inflammation and oxidation.

Two of the easiest way’s I’ve been able to get my kids to eat more beans, is from these two recipes:

Chick-En Nuggets (made from chickpeas)

chicken nuggets

Triple Bean Salsa


When your kids eat enough beans, they’ll get stronger and then you can send them over for a neighborhood wall sitting contest.

Wall sit


So, if you are interested in getting 1/2 cup beans in per day this week, use some of these meal ideas!






Lunch Snack Dinner
Monday Strawberry and pomegranate juice smoothie, with spinach and flax seeds. (plus whole wheat toast) Green Salad with Kidney beans, hard boiled eggs, chopped peppers and homemade croutons (with homemade ranch dressing) Green peppers with laughing cow cheese Tilapia with green beans and sweet potatoes
Tuesday Pomegranate Muesli with walnuts and sunflower seeds Almond butter and honey on whole wheat tortilla Almonds and raisins Minestrone Soup
Wednesday Pancakes topped with strawberries and yogurt Leftover minestrone soup Hummus with carrots Whole Wheat Penne Pasta with shredded chicken, broccoli, and Parmesan Cheese
Thursday Mexican burrito, with black beans, eggs, and salsa Tuna Salad in Whole wheat pita pocket with sprouts and lettuce Banana Ice Cream Oriental Steak Stir Fry with Brown Rice
Friday Cottage Cheese Pancakes with strawberries Fruity Rice Triple Threat Bean Dip with baked corn chips Crock pot roast with carrots, potatoes and onions

For more of our printable meal plans, visit the page Healthy Meal Plans

Free Subscription to Healthy Shortcuts, our weekly ezine with quick, healthy ideas!

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