Meal Details
1. Broiled tilapia parmesan
260 cals, 33p, 2c, 14f (per meal)
1/3 cup (33g)
2 tbsp (30mL)
4 tsp (20mL)
1 1/3 lbs (598g)
4 tsp (19g)
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
Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.
3
Season fish with pepper and salt.
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 for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side.
6
Broil until fish flakes easily with a fork, about 2 minutes.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple salad with celery, cucumber & tomato
85 cals, 3p, 9c, 3f (per meal)
1 1/3 package (5.5 oz) (207g)
4 tbsp (60mL)
1 1/3 medium whole (2-3/5" dia) (164g)
1 1/3 cucumber (8-1/4") (401g)
2 2/3 stalk, medium (7-1/2" - 8" long) (107g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.