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Lunch	Dinner
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lunch prep – 2 days

1. Broiled tilapia

510 cals, 68p, 1c, 26f (per meal)

• Scale to: 1 meal2 meals , 24 oz

• Lemon juice

  1 1/2 tbsp (23mL)

• Tilapia, raw

  1 1/2 lb (672g)

• Olive oil

  3 tbsp (45mL)

• Black pepper

  1/4 tbsp, ground (2g)

• Salt

  1/4 tbsp (5g)

Recipe has been scaled from original by 0.75x. 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.

2. Olive oil drizzled broccoli

105 cals, 4p, 3c, 7f (per meal)

• Scale to: 1 meal2 meals , 3 cup(s)

• Black pepper

  1 1/2 dash (0g)

• Salt

  1 1/2 dash (1g)

• Frozen broccoli

  3 cup (273g)

• Olive oil

  1 tbsp (15mL)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

1

Prepare broccoli according to instructions on package.

2

Drizzle with olive oil and season with salt and pepper to taste.

dinner prep – 2 days

1. Indian chicken wings

550 cals, 49p, 0c, 38f (per meal)

• Scale to: 1 meal2 meals , 26 2/3 oz

• Oil

  1 1/4 tsp (6mL)

• Chicken wings, with skin, raw

  1 2/3 lb (757g)

• Salt

  1/2 tbsp (10g)

• Curry powder

  2 1/2 tbsp (16g)

Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.

1

Preheat oven to 450F (230C).

2

Grease a large baking tray with the oil of your choice.

3

Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.

4

Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).

5

Serve.

2. Broccoli

60 cals, 5p, 4c, 0f (per meal)

• Scale to: 1 meal2 meals , 4 cup(s)

• Frozen broccoli

  4 cup (364g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

1

Prepare according to instructions on package.

lunch prep – 3 days

1. Pasta with spinach and ricotta

450 cals, 24p, 61c, 10f (per meal)

• Scale to: 1 meal2 meals3 meals

• Uncooked dry pasta

  8 oz (228g)

• Frozen chopped spinach, thawed and drained

  1 10 oz package (284g)

• Garlic, minced

  2 clove(s) (6g)

• Part-skim ricotta cheese

  1 cup (248g)

• Parmesan cheese, divided

  3 tbsp (15g)

• Salt

  2 dash (1g)

• Black pepper

  1/4 tbsp, ground (2g)

Recipe has been scaled from original by 1x. Adjust cook times and pan sizes accordingly.

1

Cook the pasta according to directions on package; drain.

2

While pasta cooks, coat skillet with cooking spray. Over medium-low heat, add the spinach and garlic. Cook for about 5 minutes, stirring frequently.

3

Stir in the ricotta cheese, half of the parmesan cheese, salt, pepper, and just enough water to make it creamy.

4

Add cooked pasta to the skillet and stir.

5

Serve and top with remaining parmesan cheese.

2. Caprese salad

180 cals, 10p, 6c, 11f (per meal)

• Scale to: 1 meal2 meals3 meals

• Mixed greens

  1 1/4 package (5.5 oz) (194g)

• Tomatoes, halved

  1 1/4 cup cherry tomatoes (186g)

• Fresh basil

  10 tbsp leaves, whole (15g)

• Balsamic vinaigrette

  2 1/2 tbsp (38mL)

• Fresh mozzarella cheese

  3 3/4 oz (106g)

Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.

1

In a large bowl, mix together the mixed greens, basil, and tomatoes.

2

When serving, top with mozzarella and balsamic vinaigrette.

dinner prep – 3 days

1. Almond crusted tilapia

565 cals, 54p, 21c, 27f (per meal)

• Scale to: 1 meal2 meals3 meals , 24 oz

• Tilapia, raw

  1 1/2 lb (672g)

• Almonds

  1 cup, slivered (108g)

• All-purpose flour

  2/3 cup (83g)

• Salt

  4 dash (2g)

• Olive oil

  2 tbsp (30mL)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

1

Take half of the almonds and combine them with the flour in a shallow bowl.

2

Season fish with salt and dredge in flour mixture.

3

Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.

4

Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.

5

Sprinkle almonds over fish.

6

Serve.

2. Broccoli

30 cals, 3p, 2c, 0f (per meal)

• Scale to: 1 meal2 meals3 meals , 3 cup(s)

• Frozen broccoli

  3 cup (273g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

1

Prepare according to instructions on package.

lunch prep – 1 days

1. Orange & rosemary salmon

580 cals, 45p, 21c, 33f (per meal)

• For 1 Meal

• Salmon

  1 1/4 fillet/s (6 oz each) (213g)

• Rosemary

  5 dash (1g)

• Oranges

  1 1/4 orange (193g)

• Lemon juice

  2 tsp (9mL)

• Olive oil

  1 tsp (5mL)

• Salt

  2 1/2 dash (2g)

Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.

1

Season the salmon with salt.

2

Put a skillet over medium-high heat and add the oil.

3

Cook the salmon for 4-5 minutes on each side, set aside when done.

4

Add the and rosemary to the skillet and cook for about a minute.

5

Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.

6

Lower the heat to medium low until the liquid cooks down a bit.

7

Put the salmon back in the skillet and spoon the sauce over the fillets.

8

Serve.

2. Broccoli

30 cals, 3p, 2c, 0f (per meal)

• For 1 Meal

• Frozen broccoli

  1 cup (91g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

1

Prepare according to instructions on package.

dinner prep – 1 days

1. Apricot glazed pork chops

455 cals, 59p, 24c, 13f (per meal)

• For 1 Meal

• Balsamic vinegar

  1 tsp (6mL)

• Jams and preserves, apricot

  3 tbsp (60g)

• Olive oil

  1/4 tbsp (4mL)

• Salt

  1 1/2 dash (1g)

• Black pepper

  1 1/2 dash, ground (0g)

• Pork chop, bone-in

  1 1/2 chop (267g)

Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.

1

Rub the pork chops with the salt and pepper on both sides.

2

Heat the olive oil in a large skillet over medium-high heat and add the chops until browned, about 6-8 minutes on each side.

3

Add the apricot preserves and the balsamic vinegar to the skillet and turn the pork until it is fully coated. Cook each side 1-2 minutes.

4

Serve.

2. Olive oil drizzled broccoli

175 cals, 7p, 5c, 11f (per meal)

• For 1 Meal

• Black pepper

  1 1/4 dash (0g)

• Salt

  1 1/4 dash (1g)

• Frozen broccoli

  2 1/2 cup (228g)

• Olive oil

  2 1/2 tsp (13mL)

Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.

1

Prepare broccoli according to instructions on package.

2

Drizzle with olive oil and season with salt and pepper to taste.

Grocery List (27 items)

Spices and Herbs

Black pepper

1/6 oz (4g)

Salt

3/4 oz (22g)

Curry powder

2 1/2 tbsp (16g)

Fresh basil

10 tbsp leaves, whole (15g)

Rosemary

5 dash (1g)

Balsamic vinegar

1 tsp (6mL)

Vegetables and Vegetable Products

Frozen broccoli

13 1/2 cup (1229g)

Frozen chopped spinach

1 10 oz package (284g)

Garlic

2 clove(s) (6g)

Tomatoes

1 1/4 cup cherry tomatoes (186g)

Fats and Oils

Olive oil

3 1/2 oz (111mL)

Oil

1 1/4 tsp (6mL)

Balsamic vinaigrette

2 1/2 tbsp (38mL)

Fruits and Fruit Juices

Lemon juice

2 tbsp (32mL)

Oranges

1 1/4 orange (193g)

Finfish and Shellfish Products

Tilapia, raw

3 lb (1344g)

Salmon

1 1/4 fillet/s (6 oz each) (213g)

Poultry Products

Chicken wings, with skin, raw

1 2/3 lb (757g)

Cereal Grains and Pasta

Uncooked dry pasta

8 oz (228g)

All-purpose flour

2/3 cup (83g)

Dairy and Egg Products

Part-skim ricotta cheese

1 cup (248g)

Parmesan cheese

3 tbsp (15g)

Fresh mozzarella cheese

3 3/4 oz (106g)

Other

Mixed greens

1 1/4 package (5.5 oz) (194g)

Nut and Seed Products

Almonds

1 cup, slivered (108g)

Sweets

Jams and preserves, apricot

3 tbsp (60g)

Pork Products

Pork chop, bone-in

1 1/2 chop (267g)

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