24 egg whites, 4 whole eggs, 16oz of salmon, salt and pepper to need, 2cups of chopped kale, minced/ powder garlic. Combine bake 375,45-50mins. If your not watching sodium, add 4oz of lowfat feta. Lean salmon quiche.

5lbs of chicken breast, 4oz of achiote paste, juice of one large lime, pinch of Mexican oregano, I can of chipotle peppers in adobo ( get a brand that's preserve free), pinch of cumin, tad of black pepper, 1/4 cup of vinegar , 3 minced cloves of garlic. Soak over night, grill on open fire or propane.

Lately I have been eating tilapia fillets found some frozen ones at frys $10 a bag 10 filets each bag . Dont know if you have them were you are but Im sure there is a store similar. 4oz individually wraped. Sprinkle with black pepper, cyan pepper cook em frozen @ 425 15 minutes squeeze on a little lemon they are awsome and easy little brocoli and brown rice perfect meal