Salsa/Bean Dip

Black beans they have lots of protein and balanced fiber and dislike corn. So I do a quick semi home made version, letting it set before eating. Good to make before you go to work in the mornings. This is a sample of balancing the fiber with the proteins a must every meal (see: the diet below)

I drain everything because I don't care for the dripping
You'll get plenty of salt in the can and chips

Ingredients; semi home made method (1/2 cup)

1. One can of black beans (drained and rinsed then drain again) (Fiber 7 Protein 7, well balance)
2. Salsa that's fresh from the produce section of your store (drain off excess water) The fiber/proteins in this salsa is not counted.
3. Onions,  to taste: red, frozen minced onion and green
4. Tbsp. of Taco seasoning (package and seal the rest for later) (spice it red cayenne pepper if you want it hotter) and/or save all those hot Taco seasoning packets from Taco Bell etc.

(Put in sealed containers to use when hungry)
4, I use the cheaper plain brand of Santitas corn chips ($2) I don't like flavored tortilla chip as most have preservatives. (2 fiber and 2 protein)
5. (Sour cream, maybe add the tops of green onions for topping?) optional
 For this diet
More tips:
Today for the protein:  try deviled eggs, the best mayo (fat), dill pickle ralish, and minsed onion topped with pepper