Budget Muscle-SaverLunchHigh-proteinBudgetPlant-basedMake-ahead
High-Protein Three-Bean Salad
A budget muscle-saver you'll actually crave.
Time
15 min
Servings
4
Protein
16g
/ serving
$1.60
Why it helps on GLP-1
Three beans = three different fiber profiles + 16g of plant protein per serving for under $2. The slow-digesting carbs and fiber stabilize blood sugar — important when GLP-1s already drive glucose down. Marinated overnight, the flavors deepen and the beans stay satisfying through a smaller appetite window.
Ingredients
- 011 (15 oz) can chickpeas, rinsed
- 021 (15 oz) can black beans, rinsed
- 031 (15 oz) can kidney or cannellini beans, rinsed
- 041/2 red onion, finely diced; 1 red bell pepper, diced
- 051/4 cup chopped parsley
- 06Dressing: 3 tbsp olive oil, 3 tbsp red wine vinegar, 1 tsp Dijon, 1 tsp dried oregano, salt, pepper
Instructions
- 1
Whisk dressing ingredients in a large bowl.
- 2
Add all three beans, onion, bell pepper, and parsley.
- 3
Toss thoroughly to coat. Season with salt and pepper.
- 4
Cover and refrigerate at least 30 minutes (overnight is better).
- 5
Stir before serving. Eat cold or at room temperature.
GLP-1 notes
- ·Keeps 5 days. Becomes an even better lunch by day 2.
- ·Add canned tuna or shredded chicken for 30g+ protein meals.
- ·If beans cause bloating, rinse them very well and start with smaller portions.