Meal Details
1. Lemon garlic cod
400 cals, 82p, 8c, 3f (per meal)
2 tsp (7g)
16 clove(s) (48g)
4 large (336g)
4 lbs (1814g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
Layer garlic and lemon slices on top of a baking sheet. Place cod on top and season with italian seasoning and a dash of salt and pepper.
3
Bake for 10-13 minutes or until cod is fully cooked and flakes with a fork.
4
Squeeze roasted lemon on top and serve.
2. Homemade mashed potatoes
240 cals, 6p, 42c, 2f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Place the potatoes chunks in a large pot and cover with cold water.
2
Bring to a boil over high heat, then reduce to a simmer and cook until potatoes are tender, about 15-20 minutes.
3
Drain the potatoes and return them to the pot.
4
Add the milk to the pot. Mash the potatoes with a potato masher, fork, or electric mixer until smooth and creamy.
5
Season with salt and pepper to taste. Serve.
3. Olive oil drizzled green beans
255 cals, 5p, 14c, 17f (per meal)
1 tsp (1g)
1 tsp (3g)
9 1/3 cup (1129g)
1/3 cup (70mL)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.