A quick eat or snack to make would be good old traditional peanut butter and Jelly. You can also make it with Almond butter or you can even find soy butter. I try and look for organic or all natural butters and Jellys, whatever the store has for my convenience . Grab some multi -grain bread spread some on and dig in. I like to cut mine in fours so I do not violently eat it. It allows me to enjoy and eat slower .. ;p
For an extra delicious PB and J crunch up a protein cookie and put it in the middle without eating it ..lol
A quick, easy, high protein, and high fiber meal is rice and beans. Grab a can of your favorite black beans and a bag of multi-grain rice. Pop them in the microwave for a minute and a half, stir it up, and you’re done.
To tweak things slightly and get more nutrition, use black rice. Black rice is packed with nutrition containing 18 amino acids, iron, zinc, copper, caroten, and several important vitamins. Black rice is claimed to be good for the kidney, stomach, and liver. It’s a deep black color and usually turns deep purple when cooked. The grain has a similar amount of fiber to brown rice and like brown rice, has a mild, nutty flavor.