So just when you thought “diet” food had to be dull, bland, tiny, unsavory, and unsatisfying, check out my perfectly on plan dinner. Parmesan crusted tilapia with green beans (obviously). I know it looks like chicken, but it’s tilapia. 4 oz of tilapia has less than 100 calories. Anyway, this whole meal has 380 calories, 25 g carbs, 43g protein.