Bikini Meal Prep 101 :: Tilapia

I will be posting a series of meal preps I make throughout my BIKINI COMPETITION PREP.  Ideally giving those that wish to compete recipe ideas, but they can also be used by those that just want to get healthier and lose some fat.  They will be lean, low fat meals — low in calories, and WARNING: they won’t be as fun as some of my previous meal preps!  They will be bodybuilder style protein-starch-veggie based, but I thought it would be helpful to share how I prepare the proteins– what I season with and how I cook them.  My secret is fresh herbs, marinades, and fresh citrus!  With these three items you can make bland proteins such as tilapia, cod, and chicken taste super yummy!

This Week:  Tilapia

 

2 pounds of tilapia , fresh ideally — but defrosted frozen fillets work also!
Lime juice , to taste
Fresh cilantro, or Cilantro paste , found in produce aisle
Fresh ground black pepper, to taste
1 cup Rice/quinoa
1-2 cups reduced sodium broth (or water)
2-3 bags of frozen vegetable of choice

In a gallon ziplock or the bag the tilapia came in, place all the ingredients in and let marinade for at least 1 hour.

While marinating, prepare rice or white quinoa. I prepare mine with reduced sodium chicken broth for a little bit of flavor. I measure my rice/quinoa when it is cooked. I usually throw in at least 1 cup uncooked with recommended amount of water/broth.  Brown rice is usually a 1:1 rice to water ratio, while quinoa requires a little more water– follow the directions on the container!  I measure out 1/3 cup COOKED rice/quinoa for each meal.  If I have any leftovers I feed it to my boyfriend !  🙂

Preheat convection oven at 350F

Line a cake pan with tin foil. Place the marinaded tilapia onto the foil. Cover the cake pan with additional tin foil. Bake for 20 minutes.

Add 4 oz WEIGHED of tilapia fillet, 1-2 serving of frozen veggies (don’t bother heating them, they will defrost in the fridge and you will reheat when you eat your meal), and 1/3 cup cooked quinoa.