Meal Details

1. Broiled tilapia parmesan
525 cals, 65p, 3c, 28f (per meal)
2/3 cup (67g)
4 tbsp (60mL)
2 2/3 tbsp (40mL)
2 2/3 lbs (1194g)
2 2/3 tbsp (38g)
1/2 tbsp, ground (3g)
1/2 tbsp (8g)
Recipe has been scaled from original by 1.33x. 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. Farro
185 cals, 6p, 33c, 1f (per meal)

3. Roasted brussels sprouts
175 cals, 5p, 9c, 10f (per meal)
1 1/2 lbs (680g)
3 tbsp (45mL)
1/4 tbsp (5g)
4 dash, ground (1g)
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.