Meal Details
Brown rice
1. Brown rice
170 cals, 4p, 35c, 1f (per meal)
  • 1 cup (190g)
  • 1/4 tbsp (5g)
  • 2 cup(s) (474mL)
  • 1/4 tbsp, ground (2g)
  • 1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    Broiled tilapia
    2. Broiled tilapia
    225 cals, 30p, 1c, 12f (per meal)
  • ,
  • 4 tsp (20mL)
  • 1 1/3 lbs (598g)
  • 2 2/3 tbsp (40mL)
  • 1/4 tbsp, ground (2g)
  • 1/4 tbsp (4g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    Simple mixed greens salad
    3. Simple mixed greens salad
    70 cals, 1p, 4c, 5f (per meal)
  • 6 cup (180g)
  • 6 tbsp (90mL)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Mix greens and dressing in a small bowl. Serve.
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