
Buttery Baked Tilapia with Garlic and Lemon provides 12g protein and 278 calories per serving — too low in protein for primary meal prep. Four quick-prep servings work best as a side or light dinner, not as a standalone protein source. Pair with higher-protein sides to meet your 30g+ per-meal targets.
342
calories
36g
protein
19g
fat
4 servings per batch · ~251g each
Macro data sourced from USDA FoodData Central
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Set your goal to unlock — free, 30 secondsEach serving provides 12g of protein and 278 calories with 19g fat and 16g carbs. While low in absolute protein, the calorie-to-protein ratio makes this a lighter option for certain prep scenarios.
This is a quick-prep recipe that batch-cooks 4 servings on the stovetop. You can have all portions ready for the week in one cooking session.
At 12g protein per 278 calories, this recipe's protein-to-calorie ratio is too low for fat loss phases where you need maximum satiety per calorie. Pair it with a high-protein side or choose recipes with at least 25g protein per serving.
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