Category
Meal Replacement
Servings
1
Prep Time
5 minutes
Calories
256
Team up your choice of tuna or salmon, a whole grain crispbread or rice cake, a 100-calorie snack pack, and sweet berries to create a high protein, high fiber food combo that contains about 250 calories.
Author:Anita T. Shaffer, RDN
Ingredients
Choice of whole grain: 1 whole grain light crispbread wafer (such as multigrain, whole wheat, or rye) or 1 brown rice cake
Choice of one (1) pre-portioned pouch of cooked fish, 2.5 – 2.6 oz., plain or seasoned (about ½ cup):Salmon or Tuna
Choice of one (1) 100 calorie nuts/legumes single-serving snack pack, plain or seasoned: Almonds or Almonds & Walnuts or Cashews or Roasted soybeans (edamame) or Roasted fava (broad) beans
Choice of berries: ½ cup blackberries or ½ cup blueberries or ½ cup raspberries or ½ cup strawberries
Dash of black pepper and/or salt-free seasoning blend (optional to season plain fish)
Directions
Top your choice of whole grain crispbread or brown rice cake with your choice of fish.
Select your choice of snack and berries.
Enjoy at home, or pack and take to eat at work or on the go.
Recipe Note
- This DIY meal replacer is as simple as it gets. There’s virtually no preparation- just choose your foods and enjoy them as they are.
- If choices of pre-portioned fish and 100 calorie snacks are not available at your grocery store, check with online retailers, such as Amazon.
- If you have leftover cooked fish, you can chop or mash it up and use it too! If it’s a little dry, mix it in a bowl with a little water, broth, balsamic or seasoned vinegar, or a few drops of fat-free salad dressing (not included in nutritional analysis).
Nutrition
Serving Size
1 serving
Calories 256,
Protein
23 grams,
Fat
8 grams,
Carbs
23 grams,
Fiber
7 grams
