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.

TUESDAY:

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

Ingredients:

• 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

Directions:

1. 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.
2. Before adding the tomatoes, break up the whole tomatoes by hand and then add them to the garlic.
3. 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.
4. Turn heat off and add the fresh basil leaves. Serve sauce over zucchini noodles.

Broccoli Spinach Soup

Ingredients:

• 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

Directions:

1. Bring broccoli and stock to a boil in a medium saucepot. Lower heat and simmer for 10 minutes or until broccoli is tender.
2. Transfer mixture to a blender and add the spinach. Blend until soup is smooth. Add salt and pepper to taste.

Seared Sesame Tuna

Ingredients:

• 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

Directions:

1. Place tuna, ginger and soy sauce in a zip lock bag or Tupperware container. Let marinate for 15 minutes in the refrigerator.
2. Take tuna out of bag and discard marinade. Pat tuna steaks dry with a paper towel.
3. In a large skillet add just enough oil to coat the pan. Wipe out extra oil with a paper towel.
4. Place tuna steaks in a shallow dish and coat all sides of the tuna with sesame seeds.
5. Heat oiled skillet on high heat, once skillet is very hot (but not smoking).
6. 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.