Plan to freeze some of this. It will make a big pot full!
2 cups dry lentils, 80g protein, 160g carbohydrate, 88g fiber
Water to cover the legumes (lentils) at least double (8 cups or more)
½ cup of salsa (your choice but without artificial ingredients, please), 0g protein, 16g carbohydrate
Sea Salt to taste (add at the end of cooking to keep lentils from getting tough)
Gently boil lentils for 30 minutes or until soft. Add water as needed to cover them completely. When lentils are soft to your desired texture, check water and remove any extra or add, to your preference (I like mine kind of watery). Add salsa and salt and let set for a few hours or even, a day. Reheat when ready to eat. This could also be made in a crock pot. Makes 10 – 20 bowls of soup.
As a main meal with a salad on the side I recommend eating a big bowl, 8-12oz that will leave you feeling well satisfied.
1:1 Ratio of entire pot = 80g protein, 176g carbohydrate, 88g fiber creating a meal that is approximately 1:1 because of the large amount of fiber
- Avocado, guacamole, 1 serving packet = 2 oz. 1g protein, 5g carbohydrate, 3g fiber
- Chopped, hard-boiled egg, 1 = 7g protein, 0g carbohydrate
- Hemp Seeds, 3 TBSP, 11g protein, 2g carbohydrate
- Side salad, big bowl of greens (spinach, romaine, chard, endive, butter lettuce, kale, etc.) (small or no portion tomatoes, carrots, colored veggies, onions), = even grams of protein and carbohydrate
- Chopped, miscellaneous veggies to the top of your soup for a crisp, fresh salsa-type garnish. If it includes colored veggies like red or yellow peppers, tomatoes, carrots, or onions there is quite a bit of natural sugar in these veggies so just temper them with raw cucumber, broccoli, lettuce, zucchini, and cabbage to keep blood sugar levels even while giving your body all the micro nutrients it needs and craves.