Dinner 1: Smoky Lentil + Bean Chili

Makes: about 4 servings
Use for: 1 dinner plus leftovers or emergency meals

Ingredients

• 1 tablespoon olive oil, optional
• 1 onion, diced
• 2 to 3 cloves garlic, minced
• 1 cup dry lentils, rinsed
• 1 can black beans, drained and rinsed
• 1 can pinto or kidney beans, drained and rinsed
• 1 large can crushed tomatoes, 28 ounces
• 2 to 3 cups low-sodium vegetable broth or water
• 1 cup frozen corn, optional
• 1 to 2 tablespoons chili powder
• 1 to 2 teaspoons cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon chipotle powder, or 1 minced chipotle pepper in adobo
• Salt and pepper, to taste
• Optional toppings: avocado, pickled jalapeños, banana peppers, cilantro, nutritional yeast, lime

Steps

1. Sauté onion in olive oil or a splash of broth for 4 to 5 minutes.
2. Add garlic, chili powder, cumin, smoked paprika, and chipotle. Stir for 30 seconds.
3. Add lentils, tomatoes, broth or water, and beans.
4. Simmer 25 to 35 minutes, until the lentils are tender.
5. Add corn near the end if using.
6. Finish with lime and toppings.

Dinner 2: Tofu + Vegetable Curry

Makes: 2 to 3 servings

Ingredients

• 1 block tofu, pressed and cubed
• 1 tablespoon olive oil or avocado oil, optional
• 1 onion, sliced or diced
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced or paste
• 2 to 3 tablespoons curry powder or curry paste
• 1 can light coconut milk, or 1/2 can coconut milk plus 1 cup broth
• 2 to 3 cups vegetables, such as broccoli, carrots, green beans, spinach, or zucchini
• 1 to 2 teaspoons low-sodium soy sauce or coconut aminos
• Lime juice
• Crushed red pepper or cayenne, optional
• Quinoa, potatoes, or sweet potatoes, for serving

Steps

1. Air-fry, bake, or pan-sear tofu until lightly browned. This is optional but improves texture.
2. In a pan, sauté onion for 3 to 5 minutes.
3. Add garlic, ginger, and curry powder or paste. Stir for 30 to 60 seconds.
4. Add coconut milk or broth and harder vegetables like carrots or green beans.
5. Simmer for 8 to 10 minutes.
6. Add tofu and quick-cooking vegetables like broccoli, zucchini, or spinach.
7. Finish with soy sauce or coconut aminos and lime.

Dinner 3: Eggs + Spinach + Crispy Potato Skillet

Makes: 1 big dinner or 2 smaller servings

Ingredients

• 1 medium potato or sweet potato, diced
• 2 to 3 eggs
• 2 cups spinach
• 1/4 onion, diced, optional
• Salsa or pico
• Pickled jalapeños or banana peppers
• Avocado, optional
• Smoked paprika
• Cumin
• Black pepper
• Olive oil spray or 1 teaspoon oil

Steps

1. Dice the potato small.
2. Air-fry or pan-cook potato with smoked paprika, cumin, and black pepper until crisp and tender.
3. If using an air fryer, cook about 12 to 18 minutes at 380 to 400°F, shaking halfway.
4. Sauté onion if using.
5. Add spinach and cook until wilted.
6. Cook eggs however you like: scrambled, fried, or over-easy.
7. Plate potatoes, spinach, and eggs.
8. Top with salsa, peppers, avocado, and lime if desired.

Dinner 4: Bean + Slaw Tacos

Makes: about 2 meals, depending on appetite

Ingredients

• Corn tortillas or wraps with decent ingredients
• 1 can black or pinto beans, drained and rinsed
• 1/2 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon chili powder
• Salsa or pico
• Cabbage or slaw mix
• Lime
• Avocado
• Pickled jalapeños or banana peppers
• Optional: tofu, tempeh, chicken, or turkey add-in

Quick Lime Slaw

• 2 cups cabbage or slaw mix
• Juice of 1 lime
• 1 teaspoon olive oil, optional
• Pinch of salt
• Cilantro, optional

Steps

1. Warm beans in a pan with cumin, smoked paprika, chili powder, and a splash of water.
2. Mash some of the beans slightly so they hold together.
3. Toss slaw with lime, optional olive oil, salt, and cilantro if using.
4. Warm tortillas.
5. Build tacos with beans, slaw, salsa, avocado, and pickled peppers.

Dinner 5: Use-Up Soup / Stew

Makes: 2 to 4 servings
Use for: fridge cleanup without surrendering to takeout

Ingredients

• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 can beans or lentils, or 1 to 2 cups cooked lentils
• 1 to 2 cups cooked quinoa, potatoes, or sweet potatoes, optional
• 2 to 4 cups vegetables, such as carrots, green beans, spinach, cabbage, broccoli, or zucchini
• 1 can diced tomatoes, optional

Choose One Seasoning Direction

• Smoky: cumin, smoked paprika, chili powder
• Curry: curry powder and ginger
• Italian-ish: oregano, basil, garlic, black pepper

Steps

1. Sauté onion and garlic.
2. Add broth, beans or lentils, tomatoes if using, and firm vegetables.
3. Simmer for 10 to 15 minutes.
4. Add cooked grains or starches if using.
5. Add quick vegetables and greens at the end.
6. Finish with acid: lime or vinegar.

Bonus: Smoky Chipotle Bowl Sauce

Use on lunch bowls, tacos, potatoes, eggs, or roasted vegetables.

Ingredients

• 1/2 cup salsa
• 1 chipotle pepper in adobo, or 1/2 teaspoon chipotle powder
• Juice of 1 lime
• 1/2 teaspoon cumin
• 1/2 teaspoon smoked paprika
• Optional: 1 to 2 tablespoons Greek yogurt, soy yogurt, avocado, or hummus to make it creamy
• Water to thin

Steps

1. Blend or stir everything together.
2. Thin with water until pourable.
3. Store separately from bowls and vegetables.

Bonus: Simple Lentil Bowl Base

Ingredients

• 1 cup dry lentils
• 3 cups water or broth
• 1 bay leaf, optional
• Garlic powder, cumin, or curry powder depending on weekly theme

Steps

1. Rinse lentils.
2. Simmer with water or broth for 18 to 25 minutes, until tender.
3. Drain excess water if needed.
4. Season after cooking.

Use In

• Chili
• Bowls
• Tacos
• Soup
• Curry