Rest Day and Beans

Beans and other Legumes ::
soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans)

Superpowers :: Building muscle, There are nearly 15 grams of protein in a cup of beans depending on the variety. Soy beans have nearly double the amount of protein in one cup.
Helping burn fat, beans with their soluble fiber and low glycemic index help to slow the rise in blood sugar after a meal. Thus preventing insulin production and keeping the body fueled by the most nutritious source, stored body fat. The low glycemic index keeps hunger at bay after eating.

Secret weapons :: Fiber, protein, please read above one more time.
Iron, a deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity
Folate is a water-soluble B vitamin that occurs naturally in food. A micro-nutrient used for cell repair and production for example, repair damaged muscles after high intensity exercise or build muscle mass. Folate also helps prevent changes to cells that may lead to cancer.

Fight against :: Obesity, colon cancer, heart disease, high blood pressure. Basic beans can supply a load of chronic disease fighting benefits

Sidekicks :: Lentils, peas, bean dips, hummus, edamame

Impostors :: Refried beans, which are high in saturated fats; baked beans, which are high
in sugar

I usually eat beans in the morning. Very simply I add a 1/2 cup of beans or so to my eggs , a little spinach some Olive oil , plus some salsa for extra flavor and I have a really well balanced meal. A healthy ratio of macro nutrients - carbohydrates, protein, fat ( glucose, amino acids and fatty acids) leaving me feeling full and satisfied for several hours. Most days I will eat a little less for lunch because I am still feeling full and satisfied after breakfast. Also I can make this meal in under ten minutes simply add ingredients to pan and stir on medium heat until you are satisfied with the texture of the eggs, add salsa and enjoy.