Meal Details
1. Broiled tilapia parmesan
590cal, 73p, 4c, 31f (per meal)
3 tbsp (43g)
1/2 tbsp (9g)
1/2 tbsp, ground (3g)
3 lbs (1344g)
3 tbsp (45mL)
1/4 cup (68mL)
3/4 cup (75g)
Recipe has been scaled from original by 1.5x. 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. Broccoli with cheese sauce
248cal, 10p, 4c, 20f (per meal)
4 cup (364g)
1/2 cup (115mL)
2 tsp or 1 packet (10g)
2 tsp (6g)
1 cup, shredded (113g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to package.
2
Meanwhile, in a small saucepan over medium low heat mix together the heavy cream, mustard, and garlic powder until it starts to bubble.
3
Mix in the cheese in batches until fully melted and combined with cream mixture.
4
Top broccoli with cheese mixture and serve!
3. Bacon zucchini noodles
163cal, 11p, 2c, 12f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.