Lemon Pepper Salmon

1.  Total meal (entire plate):

○  Calories: 550–600 kcal

○  Protein: 35–40 g

○  Carbohydrates: 45–50 g

○  Fat: 12–15 g

2.  Component estimates (per portion):

○  Seasoned salmon (~150 g):

■  Calories: 200–220 kcal

■  Protein: 30 g

■  Fat: 6–8 g (depends on cooking method).

○  Steamed broccoli (1 cup, ~90 g):

■  Calories: 30 kcal

■  Protein: 3 g

■  Fiber: 2.5 g.

○  Shredded white rice (½ cup cooked, ~100 g):

■  Calories: 130 kcal

■  Carbohydrates: 28 g.

○  Roasted sweet potato cubes (½ cup, ~75 g):

■  Calories: 80 kcal

■  Carbohydrates: 18 g

■  Fiber: 2 g.

○  Lemon slice: negligible calories, adds vitamin C.

3.  Key nutrients:

○  High protein from fish (supports muscle repair).

○  Fiber & vitamins from broccoli & sweet potato (digestive & immune support).

○  Balanced carbs from rice & sweet potato for energy.