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10 Delicious Bean Recipes to Help You Lose Weight

10 Delicious Bean Recipes to Help You Lose Weight

Beans receive mixed reviews in the weight loss community. On one hand, they’re a natural food, which experts normally recommend over processed foods to people who want to lose weight. On the other hand, beans contain carbohydrates, and many diets encourage people to limit their carb intake.

So, what’s the verdict? Do beans belong on our plates?

A 2013 study conducted by researchers at Loma Linda University found that “a high-fibre bean-rich diet was as effective as a low-carbohydrate diet for weight loss.” Another study revealed that “bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts.”

This is good news if you love beans. It’s also good news if you want to eat healthy because research has suggested beans can help:

But maybe you’re not sure where to start when it comes to eating more beans―or maybe you just don’t like beans. That’s not your fault. Most people think the only way to eat beans is to pile them on a plate and starting spooning them up. But that’s just the tip of the iceberg. Beans are actually a very versatile food. Used correctly, you can add them to a dish and get all their health benefits―without overpowering the other flavors in the meal.

Here are 10 recipes to help you get started with eating more beans.

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1. Quinoa and Black Beans

Since this recipe requires only 15 minutes of prep time, you can move on to other tasks while this tasty meal simmers.

Black bean and quinoa bowl

    2. Corn and White Bean Chowder

    Make a big bowl of this delicious chowder for dinner and save the leftovers for an easy microwavable lunch.

    Corn Chowder

      3. Southwest Salad

      This enormous salad shows just how easy it is to add beans to a meal. And since beans naturally contain lots of fiber, you’ll be making the meal more filling too.

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      Southwest Salad

        4. Smashed Chickpea & Avocado Salad Sandwich

        This versatile chickpea and avocado salad can be used in a sandwich or a wrap. It’s a no-cook recipe, which means faster prep time and fewer dirty dishes. By the way, chickpeas are also called garbanzo beans, and yes, they are a legume.

        avocado chickpea burrito

          5. Snickerdoodle Blondies

          Bet you didn’t see this one coming. Beans are a surprisingly versatile food. Blend them up, and you can increase the fiber and nutrients in these blondies without spoiling the sweet taste. To be clear, these blondies are still a dessert — translation: you shouldn’t eat ten of them if you want to lose weight. But they are a sweet way to get more of healthy the goodness of beans into your life.

          snickerdoodle blondies

            6. Chicken and White Bean Chili

            This meal combines the heartiness of chili with the fiber of beans to help you feel full longer.

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            Chicken Soup

              7. Asian Slaw with Ginger-Peanut Dressing

              Need more easy-to-make lunches you can take to work? Stuff this salad into a plastic container and grab a piece of fruit. This recipe contains lima beans, a healthy legume many people forget about. Even if you didn’t like them when you were younger, you should give them a try in this salad.

              lunch salad

                8. Black Bean and Quinoa Enchilada Bake

                If you’re like me, this recipe had you at “enchilada.” Plus, black beans (and pinto beans) go great with Mexican food. Now you have a reason to crack open your favorite jar of salsa.

                enchilada casserole

                  9. Easy Tuscan Bean Soup

                  You can easily add beans to lots of soup recipes. It’s a smart choice because the beans will make the soup more filling.

                  Tuscan Bean Soup

                    10. Breakfast Smoothie

                    Beans are a great natural source of protein. Add some blended beans to a smoothie, and you can be sipping on a healthy breakfast in no time.

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                    A white creamy breakfast smoothie

                      Now you have 10 tasty bean recipes to help you lose weight and start enjoying the many other health benefits beans provide. If you don’t know how to cook dry beans, or you would like to know how to cook dry beans for less gas, this free guide will help.

                      Thanks to Michelle Jones and Amy Hanus for providing the pictures used in this post. All Photos Used With Permission.

                      Featured photo credit: Skinny Enchilada Casserole/Amy Hanus via fullplateliving.org

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                      Last Updated on November 19, 2019

                      20 Time Management Tips to Super Boost Your Productivity

                      20 Time Management Tips to Super Boost Your Productivity

                      Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

                      If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

                      1. Create a Daily Plan

                      Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

                      2. Peg a Time Limit to Each Task

                      Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

                      3. Use a Calendar

                      Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

                      I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

                      Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

                      4. Use an Organizer

                      An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

                      These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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                      5. Know Your Deadlines

                      When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

                      But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

                      6. Learn to Say “No”

                      Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

                      Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

                      7. Target to Be Early

                      When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

                      For appointments, strive to be early. For your deadlines, submit them earlier than required.

                      Learn from these tips about how to prepare yourself to be early, instead of just in time.

                      8. Time Box Your Activities

                      This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

                      You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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                      9. Have a Clock Visibly Placed Before You

                      Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

                      10. Set Reminders 15 Minutes Before

                      Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

                      You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

                      11. Focus

                      Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

                      Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

                      Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

                      12. Block out Distractions

                      What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

                      I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

                      When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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                      Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

                      13. Track Your Time Spent

                      When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

                      You can find more time tracking apps here and pick one that works for you.

                      14. Don’t Fuss About Unimportant Details

                      You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

                      Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

                      15. Prioritize

                      Since you can’t do everything, learn to prioritize the important and let go of the rest.

                      Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

                      16. Delegate

                      If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

                      When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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                      17. Batch Similar Tasks Together

                      For related work, batch them together.

                      For example, my work can be categorized into these core groups:

                      1. writing (articles, my upcoming book)
                      2. coaching
                      3. workshop development
                      4. business development
                      5. administrative

                      I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

                      18. Eliminate Your Time Wasters

                      What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

                      One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

                      While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

                      19. Cut off When You Need To

                      The number one reason why things overrun is because you don’t cut off when you have to.

                      Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

                      20. Leave Buffer Time In-Between

                      Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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                      Featured photo credit: Unsplash via unsplash.com

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