Bean Feast

Product	Servings	Fat grams per serving	Protein grams per serving	Carb grams per serving
Refried Beans	2	4	7	16
Salsa	5.00	0	0	2
Colby-Jack	4.00	8	6	2

Total Calories	712
% fat Calories	51%
Ketogenic ratio	70%

At home this dish is served with fried onions, peppers, ground beef, and sour cream, but when cooking at your desk one must simplify.  Higher carb than my average lunch, but sometimes you just crave a little comfort food but you don't want to totally jump off the bandwagon and buy a sub sandwich.

Refried bean selection is tricky, but if you look carefully you can find a brand made with lard.  Look first at "Authentic" brands and not "Fat Free" or "Vegetarian" varieties.

Salsa doesn't traditionally have fat or sugar in it, so most brands are seed oil free , corn sugar free, and grain free.

I have to be careful with my shredded cheese selection because I'm allergic to one of the common preservatives, but most folks won't have a problem with any of the traditional cheeses.  Beware of "taco cheese" and other convenience blends that may have vegetable oil in it.

I have to admit, I further blew my Kotogenic ratio on this one by having orange juice with it, tanking at 41% ketogenic.  Hopefully I can stay away from the other fruits I bought for a couple hours until I'm done metabolizing the lunch carbs.  (Sometimes you just get in a mood for fruit/veg that are high carb.)

Assembly: Half a can of beans, 1/3 a jar of salsa, half a bag of cheese into a bowl, stir, microwave.

Serving Suggestions: 

• Eat with a spoon.  
• I've tried serving on tortillas, but the store tortillas don't have the sturdy scooping capacity of homemade ones.  
• Chips would be nice, but I've not found any seed oil free chips in the store, and the attempt to bake some with olive oil in the company toaster oven was a dismal disappointment.

The bonus with this one is that you have enough ingredients to do it again tomorrow.