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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 and 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!