Natahlia Stuart – Weight Loss
06 Dec – 28 Feb

Daily Cardio – 1hr

Week 12 - Training

Pescatarian Diet for Weight Loss

Pescatarian Diet Foods List

On the pescatarian diet, these are the foods that are allowed:

  • Fish
  • Legumes (beans and lentils)
  • Vegetables
  • Tofu and other soy products
  • Seitan
  • Fruits
  • Grains (especially whole grains like brown rice, quinoa, whole-wheat bread and oatmeal)
  • Eggs
  • Yogurt, milk and other dairy products
  • Nuts and seeds
  • Tempeh

Breakfast

  • 1 Serving Pineapple & Strawberry Smoothie
  • 1 Orange

Ingredients:

  • 1 cup frozen strawberries
  • 1 cup chopped fresh pineapple
  • ¾ cup chilled unsweetened almond milk, plus more if needed
  • 1 tablespoon almond butter

A.M. Snack

  • 1/2 cup nonfat plain Greek yogurt
  • 1/2 cup blackberries

Lunch

  • 1 serving Vegetarian Salad

Ingredients:

  • 3 cups spring mix salad greens
  • 2 tablespoons lemon vinaigrette, divided
  • ¼ cup steamed green beans
  • ¼ cup diced cooked baby potatoes
  • ¼ cup grape tomatoes, halved
  • 1 large hard-boiled egg, sliced
  • ½ ounce pitted Kalamata olives
  • 2 tablespoons crumbled reduced-fat feta cheese (1/2 oz.)

P.M. Snack

  • 1 cup raspberries

Dinner

  • 1 serving Roasted Salmon
      • 1 ½ teaspoons extra-virgin olive oil
      • 1 clove garlic, grated
      • ½ teaspoon salt, divided
      • ½ teaspoon ground pepper, divided
      • 2 cups quartered cherry tomatoes
      • 1 pound salmon fillet, skin removed, cut into 4 pieces
      • 1 ounce pearl mozzarella balls, halved
      • ¼ cup thinly sliced basil
      • 2 teaspoons balsamic glaze
  • 1 serving Basic Quinoa
    • 2 cups water or broth
    • 1 cup quinoa

Directions

Instructions Checklist


Step 1
Preheat oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.

Step 2
Stir oil, garlic and 1/4 teaspoon each salt and pepper together in a small bowl. Add tomatoes and toss to coat.

Step 3
Arrange salmon on one side of the prepared baking sheet. Sprinkle with the remaining 1/4 teaspoon each salt and pepper. Cover the tops of the fillets with mozzarella pieces. Fill the other side of the pan with the tomato mixture. Bake until the salmon is just cooked through and the tomatoes have broken down, 8 to 10 minutes. Stir basil into the tomato sauce and serve over the salmon. Drizzle with balsamic glaze.

Daily Totals: 1,213 calories, 63 g protein, 119 g carbohydrates, 30 g fiber, 57 g fat, 1,273 mg sodium

To make it 1,500 calories: Add 1 cup nonfat plain Greek yogurt and 20 unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Include all additions for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to lunch.