What Nutritionist Rebecca Baer Eats In A Week | Tuesday
Happy Tuesday! Here is Rebecca’s meal plan for the day. Like I said yesterday, dieting doesn’t have to be hard. When you have fresh and yummy ingredients, there is absolutely no need to count calories.
REBECCA’S TIP OF THE DAY: Don’t beat yourself up for where you are and how you got there; it is a new year! Set realistic goals - two pounds a week is a very healthy and realistic goal for weight loss.
BREAKFAST: Lemon water, Watermelon with kiwi, lime juice and fresh mint
SNACK: Mango and lime juice
LUNCH: Broccoli Spinach soup (see recipe) with leftover zucchini noodles and tomato artichoke sauce with fresh basil (see recipe)
SNACK: Fiber rich crackers (like GG Crisps) with peanut butter, banana, and hemp hearts
DINNER: Seared Sesame Tuna (see recipe) with steamed baby bok choy and arugula salad with mango
DESSERT: 2 squares of Trader Joes 85% cacao, Dark Chocolate Lovers bar
Tomato Artichoke Sauce
- 4 garlic cloves, peeled and chopped
- 1 Tablespoon Olive oil
- 1, 28 oz. can San Marzano peeled whole tomatoes
- 1, 14 oz. can Artichoke Hearts, drained and coarsely chopped
- Handful of fresh basil leaves, torn into small pieces
- Sauté the garlic in the olive oil in a medium sized sauce pot over medium-high heat. Sauté until garlic is just fragrant, about 1 minute.
- Before adding the tomatoes, break up the whole tomatoes by hand and then add them to the garlic.
- Next add the artichoke hearts and continue to cook on a simmer for 10-15 minutes, until tomatoes have slightly broken down and sauce has thickened.
- Turn heat off and add the fresh basil leaves. Serve sauce over zucchini noodles.
Broccoli Spinach Soup
- 10 oz. bag broccoli florets or 1 head of broccoli cut into small pieces
- 32 oz. carton of chicken or vegetable stock (or water)
- 2 cups fresh baby spinach
- Salt and Pepper to taste
- Bring broccoli and stock to a boil in a medium saucepot. Lower heat and simmer for 10 minutes or until broccoli is tender.
- Transfer mixture to a blender and add the spinach. Blend until soup is smooth. Add salt and pepper to taste.
Seared Sesame Tuna
- 2 4 oz. Ahi Tuna steaks
- 1 Tbsp. grated ginger
- ¼ cup low-sodium soy sauce
- 2 Tbsp. sesame seeds (can be black or white or a combo)
- Olive oil – just enough to coat a pan with
- Place tuna, ginger and soy sauce in a zip lock bag or Tupperware container. Let marinate for 15 minutes in the refrigerator.
- Take tuna out of bag and discard marinade. Pat tuna steaks dry with a paper towel.
- In a large skillet add just enough oil to coat the pan. Wipe out extra oil with a paper towel.
- Place tuna steaks in a shallow dish and coat all sides of the tuna with sesame seeds.
- Heat oiled skillet on high heat, once skillet is very hot (but not smoking).
- Sear the tuna on each side for about one minute. Remove tuna from skillet and let sit for 5 minutes. Slice tuna steaks and serve.
For more nutrition tips, check out Rebecca’s blog. Also—make sure to check back tomorrow morning for Wednesday’s meal plan.
Missed Monday’s plan? Read it here.