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Tilapia

Ingredient

Calories

Fat (g)

Sat Fat (g)

Cholesterol (mg)

Sodium (mg)

Carbs (g)

Fiber (g)

Sugar (g)

Protein (g)

Tilapia (8oz)

288

6.1

2.1

128

128

0

0

0

58

Olive oil (1 tbsp)

120

14

2

0

0

0

0

0

0

Veggies

20

0

0

0

12

0

1

0

2

Rice

205

0.5

0.1

0

2

44.6

0.6

0.1

4.3

Beans

120

0

0

10

360

22

10

0.5

7.5

TOTALS

753

20.6

4.2

138

502

66.6

11.6

0.6

71.8

 

Salmon

Ingredient

Calories

Fat (g)

Sat Fat (g)

Cholesterol (mg)

Sodium (mg)

Carbs (g)

Fiber (g)

Sugar (g)

Protein (g)

Salmon (8oz)

466

28

5.7

142

138

0

0

0

50

Olive oil (1 tbsp)

120

14

2

0

0

0

0

0

0

Veggies

20

0

0

0

12

0

1

0

2

Rice

205

0.5

0.1

0

2

44.6

0.6

0.1

4.3

Beans

120

0

0

10

360

22

10

0.5

7.5

TOTALS

931

42.5

7.8

152

512

66.6

11.6

0.6

63.8

 

Grouper

Ingredient

Calories

Fat (g)

Sat Fat (g)

Cholesterol (mg)

Sodium (mg)

Carbs (g)

Fiber (g)

Sugar (g)

Protein (g)

Grouper (8oz)

267

2.9

0.7

106

120

0

0

0

56

Olive oil (1 tbsp)

120

14

2

0

0

0

0

0

0

Veggies

20

0

0

0

12

0

1

0

2

Rice

205

0.5

0.1

0

2

44.6

0.6

0.1

4.3

Beans

120

0

0

10

360

22

10

0.5

7.5

TOTALS

732

17.4

2.8

116

494

66.6

11.6

0.6

69.8

 

 

Snapper

Ingredient

Calories

Fat (g)

Sat Fat (g)

Cholesterol (mg)

Sodium (mg)

Carbs (g)

Fiber (g)

Sugar (g)

Protein (g)

Snapper (8oz)

289

3.8

0.8

106

129

0

0

0

59

Olive oil (1 tbsp)

120

14

2

0

0

0

0

0

0

Veggies

20

0

0

0

12

0

1

0

2

Rice

205

0.5

0.1

0

2

44.6

0.6

0.1

4.3

Beans

120

0

0

10

360

22

10

0.5

7.5

TOTALS

754

18.3

2.9

116

503

66.6

11.6

0.6

72.8

 

Trout

Ingredient

Calories

Fat (g)

Sat Fat (g)

Cholesterol (mg)

Sodium (mg)

Carbs (g)

Fiber (g)

Sugar (g)

Protein (g)

Trout (8oz)

360

15.3

4.5

145

89

0

0

0

52

Olive oil (1 tbsp)

120

14

2

0

0

0

0

0

0

Veggies

20

0

0

0

12

0

1

0

2

Rice

205

0.5

0.1

0

2

44.6

0.6

0.1

4.3

Beans

120

0

0

10

360

22

10

0.5

7.5

TOTALS

825

29.8

6.6

155

463

66.6

11.6

0.6

65.8

 

Grilled Catfish

Ingredient

Calories

Fat (g)

Sat Fat (g)

Cholesterol (mg)

Sodium (mg)

Carbs (g)

Fiber (g)

Sugar (g)

Protein (g)

Catfish (8oz)

237

6.6

1.7

163

113

0

0

0

42

Olive oil (1 tbsp)

120

14

2

0

0

0

0

0

0

Veggies

20

0

0

0

12

0

1

0

2

Rice

205

0.5

0.1

0

2

44.6

0.6

0.1

4.3

Beans

120

0

0

10

360

22

10

0.5

7.5

TOTALS

702

21.1

3.8

173

487

66.6

11.6

0.6

55.8

 

 

Grilled Chicken Platter

Ingredient

Calories

Fat (g)

Sat Fat (g)

Cholesterol (mg)

Sodium (mg)

Carbs (g)

Fiber (g)

Sugar (g)

Protein (g)

Chicken Breast (8oz.)

293

5.3

0

120

360

5.3

0

2.7

53.2

Olive oil (1 tbsp)

120

14

2

0

0

0

0

0

0

Marinade

90

9

1.5

0

240

0

0

2

0

Veggies

20

0

0

0

12

0

1

0

2

Rice

205

0.5

0.1

0

2

44.6

0.6

0.1

4.3

Beans

120

0

0

10

360

22

10

0.5

7.5

TOTALS

848

28.8

3.6

130

974

71.9

11.6

5.3

67

 

BBQ Shrimp

Ingredient

Calories

Fat (g)

Sat Fat (g)

Cholesterol (mg)

Sodium (mg)

Carbs (g)

Fiber (g)

Sugar (g)

Protein (g)

Grilled Shrimp (6oz)

180

3

0.7

255

240

0

0

0

34.5

BBQ Sauce

47

1.1

0.2

0

509

8

0.8

2.5

1.1

Olive oil (1 tbsp)

120

14

2

0

0

0

0

0

0

Veggies

20

0

0

0

12

0

1

0

2

Rice

205

0.5

0.1

0

2

44.6

0.6

0.1

4.3

Beans

120

0

0

10

360

22

10

0.5

7.5

TOTALS

692

18.6

3

265

1123

74.6

12.4

3.1

49.4

 

Shrimp Kabob

Ingredient

Calories

Fat (g)

Sat Fat (g)

Cholesterol (mg)

Sodium (mg)

Carbs (g)

Fiber (g)

Sugar (g)

Protein (g)

Shrimp Kabob

180

3

0.7

255

240

0

0

0

34.5

Peanut Oil

120

14

2

0

0

0

0

0

0

Rice

205

0.5

0.1

0

2

44.6

0.6

0.1

4.3

Beans

120

0

0

10

360

22

10

0.5

7.5

TOTALS

625

17.5

2.8

265

602

66.6

10.6

0.6

46.3

 

Steak Plate

Ingredient

Calories

Fat (g)

Sat Fat (g)

Cholesterol (mg)

Sodium (mg)

Carbs (g)

Fiber (g)

Sugar (g)

Protein (g)

Sirloin Steak (7 oz)

421

28.1

10.5

132

105

0

0

0

38.6

Olive oil (1 tbsp)

120

14

2

0

0

0

0

0

0

Veggies

20

0

0

0

12

0

1

0

2

Rice

205

0.5

0.1

0

2

44.6

0.6

0.1

4.3

Beans

120

0

0

10

360

22

10

0.5

7.5

TOTALS

886

42.6

12.6

142

479

66.6

11.6

0.6

52.4

 

Protein Platter (Any 2 protein items)

Ingredient

Calories

Fat (g)

Sat Fat (g)

Cholesterol (mg)

Sodium (mg)

Carbs (g)

Fiber (g)

Sugar (g)

Protein (g)

Tilapia (8oz)

288

6.1

2.1

128

128

0

0

0

58

Salmon (8oz)

466

28

5.7

142

138

0

0

0

50

Grouper (8oz)

267

2.9

0.7

106

120

0

0

0

56

Snapper (8oz)

289

3.8

0.8

106

129

0

0

0

59

Catfish (8oz)

237

6.6

1.7

163

113

0

0

0

42

Trout (8oz)

360

15.3

4.5

145

89

0

0

0

52

Boiled Shrimp (6oz)

200

3

0

340

480

0

0

0

42

Grilled Shrimp (6oz)

224

2.5

0.7

441

506

0

0

0

47.3

Olive oil (1 tbsp)

120

14

2

0

0

0

 

0

0

Veggies

20

0

0

0

12

0

1

0

2

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