Meals In This Prep
Egg White Scramble & Rice
Grilled Tilapia & Veggies
Tilapia Rice Bowl
Egg White & Veggie Wrap
Tilapia & Asparagus
Grilled Veggie Rice Bowl
5-Day Meal Plan
Day 1 — Monday
Breakfast: Egg White Scramble & Rice
Lunch: Grilled Tilapia & Veggies
Dinner: Tilapia Rice Bowl
Day 2 — Tuesday
Breakfast: Egg White & Veggie Wrap
Lunch: Tilapia & Asparagus
Dinner: Grilled Veggie Rice Bowl
Day 3 — Wednesday
Breakfast: Egg White Scramble & Rice
Lunch: Grilled Tilapia & Veggies
Dinner: Tilapia Rice Bowl
Day 4 — Thursday
Breakfast: Egg White & Veggie Wrap
Lunch: Tilapia & Asparagus
Dinner: Grilled Veggie Rice Bowl
Day 5 — Friday
Breakfast: Egg White Scramble & Rice
Lunch: Grilled Tilapia & Veggies
Dinner: Tilapia Rice Bowl
Daily Nutrition (Approx.)
Calories
2000
Protein
170g
Carbs
180g
Fat
45g
Fiber
20g
Step-by-Step Instructions
- 1
Cook jasmine rice according to package.
- 2
Season tilapia with Cajun spice and lemon. Grill on pan 3-4 min per side.
- 3
Slice zucchini and peppers, grill or roast at 425°F for 15 min.
- 4
Trim asparagus, roast at 425°F for 10 min.
- 5
Cook egg whites in batches: scramble with veggies or cook flat for wraps.
- 6
Portion into 15 containers.
Storage Tips
- Tilapia best consumed within 3-4 days
- Rice portions can be frozen
- Add lemon juice fresh when eating
Ingredients
- 3 lbs tilapia fillets
- 32 oz liquid egg whites
- 4 cups jasmine rice, dry
- 4 zucchini
- 4 bell peppers
- 2 bunches asparagus
- Olive oil spray
- 4 lemons
- Cajun seasoning, garlic powder, salt, pepper
Equipment Needed
Grill pan
Sheet pan
Meal prep containers
Shopping List
- Tilapia fillets 3 lbs
- Egg whites 32 oz carton
- Jasmine rice 4 cups dry
- Zucchini 4
- Bell peppers 4
- Asparagus 2 bunches
- Olive oil spray
- Lemon 4
