Rice & Beans

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.