Seared Tuna Steak with Edamame and Brown Rice Best Foods to Eat on GLP-1
Tuna steak is one of the most protein-dense, nutrient-complete proteins you can eat on Wegovy or Mounjaro — delivering 35g of lean protein per 4oz serving, along with magnesium, selenium, and B12 that GLP-1 medications can deplete over time. Edamame adds plant protein and soluble fiber, while brown rice provides slow-digesting complex carbohydrates that prevent the blood sugar spikes that semaglutide is working to reduce. Avoid processed tuna salads with mayonnaise, white rice, or soy sauces high in sodium — these counteract GLP-1 weight loss and worsen water retention. Searing takes under 3 minutes per side.
Ingredients
Main ingredients
- ahi tuna steak 4 oz
- cooked brown rice 0.5 cup
- shelled edamame, steamed 0.5 cup
- olive oil 1 tsp
- low-sodium soy sauce 1 tsp
- sesame seeds 1 tsp
- lemon 2 slices
Seasonings/Sauce
- olive oil 1 tsp
- low-sodium soy sauce 1 tsp
- sesame seeds 1 tsp
- black pepper to taste
Nutrition summary
Carbohydrates
35 g
38%
Protein
39 g
43%
Fat
11 g
19%
Cooking steps
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1
Pat tuna steak completely dry with paper towels — moisture prevents proper searing.
-
2
Season both sides with a pinch of black pepper.
-
3
Heat olive oil in a non-stick pan over high heat until just smoking.
-
4
Sear tuna for 90 seconds per side for rare, or 2.5 minutes per side for medium.
-
5
Remove from heat and slice against the grain.
-
6
Arrange brown rice and edamame in a bowl, top with sliced tuna.
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7
Drizzle low-sodium soy sauce and sprinkle sesame seeds over the bowl.
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8
Serve with lemon slices on the side.
Personalized Q&A
Q. What are the key ingredients in this dish?
The key ingredients are ahi tuna steak, cooked brown rice, shelled edamame, olive oil, low-sodium soy sauce, sesame seeds, and lemon slices. These components combine to create a well-balanced meal with lean protein, complex carbohydrates, and fresh flavors.
Q. Is this recipe suitable for people on GLP-1 medication such as Wegovy or Mounjaro?
Yes, this dish features high-quality lean protein from tuna, plus edamame and brown rice, which can help support nutritional needs for people on GLP-1 medications. The ingredients are selected to be nutrient-rich and to promote fullness while keeping excess sodium and simple sugars low.
Q. How should I avoid overcooking the tuna steak?
To keep the tuna steak tender, sear it for only 90 seconds per side for rare or up to 2.5 minutes per side for medium. Avoid cooking further as it becomes dry and tough past medium.
Q. What is the protein-to-carb ratio in this dish?
Each serving contains about 39g of protein and 35g of carbohydrates, making the protein content 43% and carbohydrates 38% of the total calories. This high protein ratio supports muscle maintenance and satiety.
Q. Can I adjust portion size if I have a reduced appetite?
Yes, if you have a reduced appetite, a 3oz portion of tuna is sufficient. You can also add a side of steamed broccoli for extra fiber without significantly increasing calories.
