Spread leftover refried beans on whole-wheat toast and top with salsa and cheese for an easy breakfast that has plenty of staying power.


– Serves: 1
– Preparation time: 10 Minutes
– Cooking time: 1 Minutes


Nutrition per serving: 123 calories; 3 g fat ( 2 g sat , 1 g mono ); 6 mg cholesterol; 17 g carbohydrates; 1 g added sugars; 7 g protein; 4 g fiber; 392 mg sodium; 222 mg potassium.



  • 2 tablespoons canned nonfat refried beans
  • 1 slice whole-wheat bread, toasted
  • 1 tablespoon prepared salsa
  • 1 tablespoon shredded cheese, such as Mexican blend or Jack
  1. Spread beans on toast. Top with salsa, then cheese. Microwave on High until the cheese is melted and the beans are hot, about 45 seconds.

About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds ā€“ that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat ā€“ a total of 238 pounds. When iā€™m there, my goal is to be 202 pounds LBM and 22 pounds of fat ā€“ a total of 224 pounds. This blog will chart my progress.

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