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Introduction
Working 12-hour shifts means you need meals that are nutritious, easy to prepare, and keep you energized throughout the day. Eating cleaner can help you feel better, maintain focus, and improve overall health. Here’s a simple weekly plan inspired by your sweet potato and black bean combo, with options to keep things tasty and varied without extra hassle.
Ingredients
Sweet potatoes
Organic black beans (canned or cooked from dry)
Leafy greens (spinach, kale, or mixed salad)
Lean proteins (chicken breast, turkey, eggs, tofu)
Whole grains (brown rice, quinoa, oats)
Healthy fats (avocado, olive oil, nuts)
Fresh veggies (bell peppers, carrots, cucumbers, tomatoes)
Spices and herbs (garlic, cumin, paprika, cilantro, lemon juice)
How to Make
Batch cook sweet potatoes and black beans as you did: steam sweet potatoes, mash them, and mix in black beans. Divide into portions.
Add a serving of leafy greens (steamed or raw) to each meal.
Include a lean protein source each day—grilled chicken, boiled eggs, or tofu.
Mix in whole grains like quinoa or brown rice for energy and fiber.
Drizzle with olive oil or add sliced avocado for healthy fats.
Use fresh veggies and herbs to add flavor and nutrients without extra calories.
Season with your favorite spices for variety.
Serving and Storage Tips
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