I find tuna steak to be a very satisfying protein source. It’s meaty and filling. Buy fresh tuna if available. I do have a bag of frozen tuna steaks, but it doesn’t taste the same when prepared.
I prepare/prefer, tuna prepared rare (seared on the outside, and pink on the inside). I just pan sear it with butter flavored non-stick spray and a sprinkle of course sea salt. You can get healthy fats and a crispier shell if you add 1tbls. EVOO (extra virgin olive oil) or sesame oil. You can also roll the fish in toasted sesame seeds and then cook it the same way. Sometimes, I make a dipping sauce from 1/8 cup non-fat vanilla yogurt with ½tbls. wasabi paste. Yum! Slice the tuna 1/8 inch thick, and fan out on the plate with wilted organic spinach cooked in chicken broth, organic couscous, or Israeli couscous under the point where the meat fans from. It makes a special night’s meal, anytime.
If your looking for a quality canned or packaged tune, invest in a high quality albacore tuna. They range from 99-160 calories and can be packed in water or oil. Oil adds more calories, but its good fat. I prefer the water packed because it tastes lighter.
Spinning tape at home- 50 minutes
Strength Training- Trish
Biking- 6.8 miles, 30 minutes
Saturday 5/15/10-Food Diary:
Breakfast-
3/4 cup egg whites (75 cal)
1 cup organic cpinach, 3 asparagus, 1/2 cup brocolli slaw (25)
whoel wheat toast, 2 tbls organic almond butter (230 cal)
A.M. Snack-
Pro Nos protein shake (151 cal)
1 cup pasterized egg whites ( 110 cal)
Lunch -
1 whole wheat pita, 2 tbls hummus, 3 slices turkey breast, spinach leaves, balsamic glaze (280 cal)
P.M. Snack-
1 sweet potato (120 cal)
Dinner- restaurant
spinach salad( 80 cal)
4.5 oz. Salmon (280 cal)
3/4 cup brocolli ( 29 cal)
1 glass wine (100 cal)
TOTAL CALORIES- 1480
Saturday 5/15 Workout-
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