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4 ½ oz. protein and 1 Veggie per serving

  • 5 ½ - 6 oz. fresh or frozen tilapia
  • 1 ½ cup fresh or frozen asparagus
  • juice of one lemon *
  • 1 tsp. oregano
  • pepper (to taste)
  • Mrs. Dash or any other sodium-free seasoning (to taste)


  1. Preheat the oven to 400°.
  2. Snap off the woody ends of asparagus and discard.
  3. Tear off a large sheet of non-stick aluminum foil, or you can use aluminum foil & parchment paper.
  4. In the center of the sheet, place asparagus spears and sprinkle with pepper and Mrs. Dash.
  5. Place tilapia on top of asparagus.
  6. In a small bowl, combine lemon juice & oregano, and pour over the fish.
  7. Fold up the edges and completely seal packet on all sides.
  8. Place on cookie sheet and bake for 10 - 12 minutes, or until fish flakes.

Hint: If your lemon is not very juicy, put it in the microwave for 10 seconds to help it release its juices.

♦ Remember: This is all of your protein for the day! If you want, you may also use 2½ oz cooked protein for this meal and add 2 oz. for dinner!