Chili with avocado 02

Photo credit to my wonderful mother Isabel Gates

This is a perfect make-ahead meal. I’ve always got a few pre-portioned emergency chili meals in the freezer for when I’m in a pinch. I like to make chili in the slow cooker or crockpot, but you could easily make it in a large pot or dutch oven instead.

Bean & Veggie Chili w/ Mango & Avocado

  • Servings: Makes 5 Servings
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Each Serving Contains:

  • 1 Veggie Serving (adjust quantity to your individual food plan)
  • 1 Protein Serving
  • 1 Fat Serving
  • 1 Fruit Serving (Optional)


Veggie Serving

  • 1 large carrot
  • 1 onion
  • 1 bell pepper
  • 28 oz can of tomatoes, (drained)
  • Frozen corn (add to reach desired veggie weight)

Protein Serving

  • 30 oz canned beans of choice (about 3.5 cans, drained)

Fat Serving

Fruit Serving (Optional)

  • 6 oz sliced mango

Condiments (Freebies)

  • 2 tablespoons chili powder
  • 1 tablespoon smoked paprika
  • 1 tablespoon cumin
  • ½ tablespoon garlic powder
  • 4 garlic cloves
  • ¼ teaspoon cayenne pepper (omit for a mild version)
  • Salt and pepper, to taste
  • Cilantro (optional garnish)
  • Green onions (optional garnish)
  • Veggie broth or water to reach desired consistency 

Maintenance Modifications

  • Grain Additions: Add 4 oz cooked rice or quinoa.
  • Protein Additions: Add more beans.
  • Fat Additions: Add more avocado or guacamole.


  • Dice the veggies and weigh along with the tomatoes.
  • The weight you want is 5 times your veggie amount, plus 10 oz because part of tomatoes can count as a condiment. I add frozen corn until I reach the desired weight. (For example, I eat 10 oz of veggies at a meal, so I would weigh out 60 oz of veggies, or 3 lb 12 oz).
  • Add this to the crockpot along with the beans and spices.
  • Cook in the crockpot on low for 8 hours or on high for 4 hours. Or, if you don’t have a crockpot, you can cook it on the stovetop on low/medium heat for about 30 minutes.
  • If it seems like it needs a little more liquid, you can add a little water or veggie broth.
  • When cooked to your liking, divide the chili into 5 equal portions or containers.
  • Garnish with avocado, cilantro, and green onions before eating. If on maintenance, serve over rice or quinoa.
  • Enjoy!