Pattience, Welcome! Your menus sound good and have given me some good ideas.
Thanks Aleka and the others who responded. I think i achieved what i wanted to by posting here. I have just found this recipe to be so good, so easy and so filling, that i can't be the only one who eats it. The fibre is through the roof. Because of my antidepressant medication i take i get a slow bowel and beans etc are one of the best things i've found to keep everything working optimally :-)
I wish you all continued success. Me too of course.