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4 ½ oz. protein, 1 veggie, and 1 carb per serving

  • ½ c black or pinto beans
  • ¾ c cooked brown rice
  • 1 baked potato - 3" long
  • 1½ c total cucumber, onion & tomatoes


  1. Cut up the cucumbers, onions and tomatoes and place in a bowl with balsamic vinegar. You only need enough to cover.
  2. Put potato (sweet or regular) into a preheated oven or microwave until cooked through.
  3. Stir together the cooked brown rice and beans.
  4. Put the rice and beans on a plate along side the potato and marinated veggies.

* Remember: Eating the rice and beans together counts as your 4½ oz of protein. If you eat them separately, then they count as complex carbohydrates.

∞ HintYou may top your baked potato with butter-buds, pepper, sodium free seasoning mix (Mrs. Dash or Italian Seasoning), or fresh herbs.