The one that I've been eating a lot goes like this: Bake a potato (or microwave). While that's going on, open up a can of beans and heat them up. Once the potato is done, open it. Scoop out a nice little reservoir. Put them beans in there with a nice fat pad of butter. If you want to up the protein a little, you can add sour cream, cheese, cottage cheese. Or sometimes I mash the beans and throw some jalapenos in there. You've got carbs, protein, fat and great fiber (especially if you eat the skins like I do) Takes like 10 minutes or less if you use the microwave.