What Nutritionist Rebecca Baer Eats In A Week | Friday, Saturday & Sunday
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Rebecca Baer  In my experience, the weekends are where diets derail the most. From eating out to a couple cocktails here and there, the calories can really add up. But, don’t worry. You don’t have to be a shut in when you are trying to eat healthy. When going out to eat, it’s all about making the right choices. Skip the bread, always share a dessert, and don’t be afraid to ask for substitutions.

Rebecca’s weekend plan leaves room for a night out and a lot of AH-mazing recipes to eat at home.

REBECCA’S TIP OF THE DAY: Drink responsibly. In other words, choose the least-caloric alcoholic beverages in addition to drinking less.

FRIDAY:  

BREAKFAST: Lemon water, Tropical fruit bowl with Greek yogurt

SNACK: Crudité and Tzatziki (see recipe)

LUNCH: Arugula salad with jumbo shrimp, chickpeas, artichoke hearts, tomatoes, and cucumbers. Dressing—lemon, Dijon mustard, and olive oil

SNACK: Fiber rich crackers (like GG Crisps) with smashed avocado, beet, hummus, and arugula

DINNER: DINNER OUT! Tuna tataki, large green salad with ginger dressing and miso soup

DESSERT: Green tea and sliced orange

SATURDAY:

BREAKFAST: Lemon water, Detox Smoothie fruit bowl with coconut and hemp hearts (see recipe)

SNACK: Beet Hummus (see recipe) and crudité

LUNCH: Sliced grilled chicken breast over spiralized cucumber, rainbow carrots, chickpeas, snap peas, beets, and beet hummus for dressing

SNACK: Fiber rich crackers (like GG Crisps) with cucumbers, arugula, shrimp, and tzatziki sauce

DINNER: Crispy Skin Salmon Filet with lentils and asparagus (see recipe)

DESSERT: Decaf herbal tea and 2 squares of Trader Joes 85% cacao

SUNDAY:

BREAKFAST: Lemon water, Detox smoothie

SNACK: Mango with lime juice

LUNCH: Crispy skin salmon with lentils, edamame salad (see recipe) with Tzatziki

SNACK: Fiber rich crackers (like GG Crisps) with grilled chicken, beet hummus, tomato, basil, and snap peas

DINNER: Seared scallops with Cauliflower Puree (see recipe) and wilted baby spinach

DESSERT: Decaf herbal tea and 2 squares of Trader Joes 85% cacao

Detox Smoothie

Yield: 4 cups (two servings)

Ingredients:

  • 1 bunch fresh spinach leaves
  • ½ a head of romaine lettuce leaves or Kale torn up
  • 1 small scoop, Sun Warrior Vegan Protein Powder
  • 2 cups water
  • 2 stalks of celery or 1 cucumber, peeled
  • 1 apple or pear, cored
  • ½ banana
  • Juice of ½ a lemon
  • Handful of ice cubes

Directions:

  • In a blender add the spinach, romaine lettuce or kale, protein powder and water. Blend until smooth. Next add the celery or cucumber and blend, then the apple or pear and blend. Finally add the banana and lemon juice and ice cubes and blend until creamy.

Cucumber Dip

Ingredients

  • 1 cucumber, peeled and seeded
  • 1 small container of plain, fat-free Greek Yogurt
  • 1 teaspoon minced garlic (optional
  • 2 Tablespoons chopped flat leaf parsley or dill
  • Juice of 1/2 lemon
  • Optional-salt and pepper, splash of hot sauce

Directions

  1. Grate or finely chop the cucumber, then using a paper towel squeeze out the cucumber to get rid of some of the water. Set aside
  2. In a large bowl add the remaining ingredients and mix until combined. Add the cucumber and mix. You can either serve right away or let chill for 30 minutes or more to maximize flavor.

Beet Hummus

Ingredients:

  • ½ 8.8 oz. package of Organic Love Beets
  • 1, 15 oz. can Garbanzo Beans, drained and rinsed
  • 2 Tbsp. tahini
  • 1 Tbsp. olive oil
  • Juice of 1 lemon
  • 1 small garlic clove

Directions:

  1. Add all ingredients to a blender and blend until smooth; add some water if hummus is too thick.

Cauliflower Puree

Ingredients:

  • 10 oz. bag cauliflower florets or 1 head of cauliflower cut into small pieces
  • 1 cup water or vegetable or chicken stock
  • Salt and Pepper to taste

Directions:

  1. Bring cauliflower and water to a boil in a medium sauce pot. Lower heat and simmer for 10 minutes or until cauliflower is tender.
  2. Transfer mixture to a blender, and blend until creamy. Add salt and pepper to taste.

Lentil Edamame Salad

Ingredients:

  • 1 cup cooked lentils
  • ½ cup frozen shelled Edamame, thawed
  • 1 Roma tomato, chopped
  • 1 ½ Tbsp. red wine vinegar
  • Salt and Pepper to taste

Directions:

  1. Add first four ingredients to a medium sized bowl, mix to combine. Add salt and pepper to taste. This salad is best when left to sit for 30 minutes and can be kept refrigerated for several days.

For more nutrition tips and meal plans, check out Rebecca’s blog.

Missed this weeks’ meal plans? Check them out here:

Monday // Tuesday // Wednesday // Thursday

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Actress, model, active humanitarian, & Mom! Author of 'Everyday Chic'.