What Nutritionist Rebecca Baer Eats In A Week | Wednesday
When I tell you that Rebecca truly changed the way I think of food—I mean it. She taught me how to stay committed while still enjoying the things I love! Yes, that means wine. The more fiber I took in during the day, the less I was apt to have the late night munchies! By adding fiber to your diet, it can help you reduce that number on the scale. You do NOT have to stop eating carbs. But you DO have to choose the “good” ones like the GG Crisps she’s eating today.
REBECCA’S TIP OF THE DAY: Start journaling-it really helps keep you on track when you jot down what you ate that day. Its great to see where and when you slipped up or over ate. It’s also great to see what an awesome job you did.
WEDNESDAY:
BREAKFAST: Lemon water, Arugula and spinach omelet with basil, baby spinach, and blistered grape tomatoes
SNACK: Watermelon and lime juice with mint
LUNCH: Kale salad with cucumbers, edamame, and seared sesame tuna with lime juice
SNACK: Fiber rich crackers (like GG Crisps) with smashed avocado, chili flakes, and basil
DINNER: Vegetable soup with chicken and spinach meatball + massaged kale salad with avocado
DESSERT: Decaf herbal tea and 2 squares of Trader Joes 85% cacao
Veggie Soup with Mini Chicken and Spinach Meatballs
Ingredients:
- 1 onion, chopped
- 6 garlic cloves chopped
- 6 carrots, chopped (reserve 2 to add later)
- 6 celery stalks, chopped (reserve 2 to add later)
- 12 mushrooms, chopped (reserve 4 to add later)
- 2 yellow squash or zucchini, chopped (reserve 1 to add later)
- 1 sweet potato, chopped
- 2 red bell peppers, chopped
- 2 large tomatoes, chopped
- 1 tablespoon tomato paste
- 1 bay leaf
- Thyme and fresh parsley
- 48 oz. chicken broth
- 1-2 cups water
- 1/2 pound kale, torn into small pieces
Directions:
- Add the onion and garlic in a large pot with some olive oil over medium high heat. Sauté just until fragrant and then add all of your vegetables and the tomato paste, bay leaf and herbs (just not the kale yet).
- Cook over medium high heat stirring every few minutes until the vegetables start to soften, about 10 minutes.
- Next add your chicken broth and water and bring to a boil. Once boiling lower heat to low and simmer for about 25 minutes. Remove the bay leaf and thyme sprigs.
- Ladle 3/4 of your soup and veggies into a blender and blend until smooth. Add the blended soup back to the pot of soup. Add the reserved vegetables and bring soup back up to a simmer and add the kale.
Chicken Meatballs:
Ingredients:
- 1 pound ground white meat chicken
- 1 cup raw spinach leaves finely chopped
- 1 egg, beaten
- 1/4 cup panko or any bread crumb or grated Parmesan cheese
- 1 garlic clove minced
- 1/4 cup fresh parsley
- 1-2 tablespoons ketchup
Directions:
- Mix all the ingredients together. Using a teaspoon, scoop little spoonfuls of the mixture and gently drop into simmering soup. Do not stir the soup yet.
- Cook meatballs in the soup for 10 minutes then gently stir the soup once.
- Continue to simmer for another 30-45 minutes.
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:
- 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 and meal plans, check out Rebecca’s blog. Also—make sure to check back tomorrow morning for Thursday’s meal plan.
Missed this week’s meal plans? Read Monday & Tuesday.
