Beans & Toast (high protein & fiber)

Why It Works

The word “hack” is overused these days, but in this case, I feel it’s appropriate to call this more of a meal hack than a recipe. This meal comes together in less than 5 minutes, with almost 20 grams each of both protein and fiber. Like many of my breakfast recipes, this one uses ingredients you can keep around for months - bread can be kept in the freezer and pulled out when you need it. I used black beans, but different types of beans are similar in their nutritional profiles, and this meal lends itself nicely to customization - white beans with tomatoes and basil, kidney beans with a little BBQ sauce, the possibilities are limitless. Adding one cup of soy milk to your morning coffee will bring in another 8 grams of protein and 2 grams of fiber. If you want to get crazy, have an apple or some berries on the side. Now you’ve already checked some big nutrition boxes with the first meal of the day.

Ingredients

2 slices 100% whole wheat bread, such as Aldi Simply Nature Graintastic with 6 grams protein per slice

½ cup canned or cooked black beans, or other bean of choice

Other toppings as desired

Instructions

Toast the bread, heat the beans for approximately 45 seconds in the microwave, smash them with a fork, and spread them on the toast. Season or top as you wish; for me it’s usually Louisiana hot sauce. Done.

Nutrition (per 2‑tbsp serving)

Calories: ~330 Protein: ~19g Carbs: ~64g Fat: 2g Fiber: ~19g Sodium: ~315mg *

*Nutrition counts are estimates. Please use your own nutrition tracker if your goals or health condition require a high degree of accuracy.