• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • About
    • Work with me
    • Contact
  • Shop
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
Smart Nutrition with Jessica Penner, RD

Smart Nutrition with Jessica Penner, RD

Making food Fun again!

  • Recipes
  • Wellness
  • Meal Planning
  • collage of recipes for winter meal plan number one
    Supper Club Meal Plan 1 (winter)

    Here's this week's lineup! The feature food is cilantro! Whenever I buy a bunch of…

  • Collage of images of the supper club dinner meal plan for week two. Includes mexican quinoa, turky chili, pad thai, and baked egg ratatouille.
    Supper Club Meal Plan 2 (winter)

    A dinner meal plan featuring quinoa!

  • 6 ways to make meal prep fun
    6 Ways to Make Meal Prepping More Fun

    Do you dread meal prepping? Whether you're just getting ready for dinner tonight, or batch cooking…

  • mason jar salad
    Meal Prep Mexicana Mason Jar Salads

    Aaaaah, January. The time of year when you vow to stick to a budget, exercise everyday,…

  • 1 Day Meal Plan for Constipation Relief
    One Day Sample Meal Plan for Constipation Relief

    Constipation can be extremely frustrating. And many suffer in silence since most people feel shy talking about…

Home / Meal Planning / Meal Plans / Supper Club Meal Plan 3 (winter)

Supper Club Meal Plan 3 (winter)

Meal Planning, Meal Plans

supper club collage for week 3 include tuna casserole, chipotle black beans, mexican potatoes, and smoky chili

Here’s this week’s lineup! The feature food is black beans!

There are sooo many things to love about black beans!

  1. They’re packed full of fibre, iron, folate, potassium, protein, and are low on the GI index, which means they don’t spike the blood sugar!
  2. They’re economical! A serving of black beans (when cooked from dry) is about $0.15.
  3. They’re good for the gut! Recent research shows that the best way to support the health of your gut is to eat a variety (30+) of plant foods each week. Choosing black beans as your protein source for a meal helps to get you to that weekly goal!

KITCHEN TIP: save money and packaging by buying dried black beans and batch cooking them! Gather a large pot and follow these instructions for cooking them. Or, if you have an Instant Pot, it does the job even faster! Fill the Instant Pot about 1/3 with black beans. Pour water on top to double the amount of beans you put in. Then close the lid, set the knob on top to seal. Select manual, high pressure, and 35 minutes. Once it beeps, wait 10-15 minutes then release!

Once you have your big batch of black beans, measure our 1.5 cups into ziplock bags and freeze! 1.5 cups is how many beans a standard size of canned black beans will yield.

Grocery Shopping List

Shopping listDownload

This Week’s Lineup!

Happy cooking 🙂

Chipotle Black Beans with Mexican Rice
A hearty recipe that's smoky, flavourful, comforting, warming, and will convert you into a bean lover!
Check out this recipe
Sweet n Smoky Chili
A hearty, fibre-rich chili full of sweet and smoky flavours.
Check out this recipe
Mexican Stuffed Potatoes
A 5 minute dinner using leftover baked potatoes as the based for “nacho” style toppings.
Check out this recipe
Easy Tuna Casserole (only 5 ingredients!)
Tuna, salsa, corn, rice, and cheese: that's all you need to make this one dish casserole! 
Check out this recipe
Easy Tuna Casserole with only 5 ingredients

Want to get the meal plans sent right to your inbox each week?

Free Dinner Meal Plans!

Tired of figuring out what to make for dinner?

​

Subscribe below and allow me to do the meal planning for you each week!

​

Dinner Meal plans + shopping list arrive every Friday AM to your inbox.

    We respect your privacy. Unsubscribe at any time.

    March 18, 2021 · Leave a Comment

    Previous Post: « Supper Club Meal Plan 2 (winter)
    Next Post: My Top Choices for Packaged Snacks »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    • Recipes
    • Wellness
    • Meal Planning
    Smart Nutrition with Jessica Penner, RD

    Footer

    • Facebook
    • Instagram
    • Pinterest

    Categories

    • Recipes
    • Privacy and Disclosure Policies