A High-Fiber, High-Protein Snack That Costs Less Than $3
I made a big batch of butter beans this morning, and it reminded me how underrated this simple snack really is. If you’re looking for something cheap, filling, and genuinely nourishing for your hormones and energy levels — especially in perimenopause — this one needs to be on your radar.
Most people don’t realize how far a single bag of dried beans can go. A pound of dried butter beans costs $3 or less, and you’ll get multiple servings of a high-fiber, plant-protein snack that keeps you full and supports steadier blood sugar throughout the day.
This is the kind of low-effort nutrition that actually helps us moves the needle. Simple and easy!
Why I Love Butter Beans for a Daily Snack
Butter beans (also known as large lima beans) are nutrient-dense, creamy, and versatile. They’re mild enough to season however you want, and they’re loaded with the nutrients most women don’t get enough of — especially during perimenopause.
Here’s what you’re getting in just ½ cup cooked:
Protein: ~6g
Carbs: ~20g
Fiber: ~5g
Fat: 0–1g
And the standout nutrients:
fiber, magnesium, potassium, and plant-based protein.
That combo is powerful for satiety, hormone health, gut stability, and energy regulation.
The Recipe: Olive Oil Butter Bean Snack
This takes minimal effort — truly.
Ingredients
1 cup dried butter beans
Olive oil spray or 1–2 tsp olive oil
Salt + pepper to taste
Steps
Soak your dried butter beans overnight (about 12 hours).
This reduces cooking time and improves digestibility.
Simmer on medium-high for 45–60 minutes until tender but not mushy.
Let cool, then lightly spray with olive oil and season with salt + pepper.
Store in the fridge and snack on them throughout the week.
That’s it.
No fancy ingredients, no elaborate prep.
Why This Snack Works So Well in Perimenopause
Hormone fluctuations in perimenopause can impact everything from blood sugar stability to digestion to cravings. Adding beans regularly is one of the simplest nutrition habits that can help with all three.
Here’s the no-nonsense rundown:
1. Nutrient-Dense
You need more magnesium, potassium, iron, B-vitamins, and fiber in this phase — butter beans deliver all of these in one shot.
2. Better Blood-Sugar Control
Fiber slows digestion, helping reduce spikes and crashes (which means fewer cravings and steadier energy).
3. Improved Digestion
Soluble + insoluble fiber support regularity and feed the gut microbiome — both of which can shift during hormonal changes.
4. More Fullness / Fewer Cravings
The combination of fiber + protein keeps you satisfied longer.
The Best Part? It’s Budget-Friendly.
A $3 bag of dried butter beans can last you days.
You get multiple servings of a high fiber, blood sugar friendly snack for less than the cost of a single protein bar.
This is the kind of practical nourishment that makes your life easier, not more complicated.
Ready to start your journey with me?
Reach out for a free consultation where we can discuss nutrition and training!
