This is delicious, easy, visually appealing, and really good for you and your physique.  One caveat, the portion sizes may be a little too small for men over 170lbs.  So, if that’s you, add some nuts to your asparagus, or eat an extra fillet.

3 large Tilapia fillets (6 oz per)                                                                                              (492 kcal) Lots of Jane’s “Krazy Mixed-up Seasoning” brand Lemon-Pepper seasoning (comes in a small salt shaker-like container, definitely available at Whole Foods, pretty inexpensive, but fantastic)     (10 kcal) Cooking spray                                                                                                                          (30 kcal)

1.  Pre-heat oven to 425°F.  2.  Lightly spray Pyrex pan to avoid sticking and place filets in baking pan.  Coat the tops generously with the lemon-pepper seasoning.  3.  Bake for 10-15 min (or more depending on fish thickness).  4.  Serve with the asparagus recipe (which can be made while the tilapia is cooking, giving you a total of 3 fully-prepared low-carb meals)

1 large bunch of asparagus (150 kcal)
1 tbs olive oil  (120 kcal)
Salt & pepper
Zest of one lemon (the zest is the rind, you can use a zester to peel it, or just use a grater to grate the zest off of the lemon)
Dash of balsamic vinegar

1.  Wash and prepare asparagus (break-off the tough very bottom of the stalk), and place in a Pyrex baking pan.  2.  Drizzle with oil, add salt, pepper, zest and vinegar.  3.  Roast for 5-8 min (depending on how well done you like your asparagus). 

3 per recipe, 267 kcal per serving

Josef Brandenburg is an award-winning Washington, DC based personal trainer.  He focuses on helping regular, busy people create rapid and sustainable fat-loss in the time that they actually have.  He is also the author of the book The Body You Want.  Click here to find out more.

(c) 2007, Josef Brandenburg, All rights reserved