Some Treats for a Thursday.

Now is the time. You have looked at the photos, read the recipes, thought how nice it would be to lose those extra pounds… So Do It!  Start tomorrow and use the Fast Diet for one day. Weigh yourself in the morning, cook and eat the foods shown, and see how it goes for the day. Distract yourself if you feel peckish, feel free to drink lots of hot tea, black coffee, or water. Eat only what is printed below. Then see what you weigh on Friday!  You might want to join me again for Monday’s menu.

Ham ScrOmelette 302 calories   10 g fat  2 g fiber  21.6 g protein   35.2 g carb  219 mg Calcium GF  A delicious way to start any day, with lots of protein to keep you going.Ham ScrOmelette

1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                   1/2 oz. ground or chopped ham                                                                                                                            2 oz of melon or 1.5 oz apple  or 1.5 oz apple sauce                                                                                                                               blackish coffee or tea or lemon with hot water                                                                                              5-6 oz green or fruit smoothie or natural apple cider

Chop the ham, slice the fruit, brew your hot beverage. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. When the bottom begins to set, distribute the ham over half of the eggs. {OR warm the ham briefly in the hot pan, pour in the whisked eggs and scramble together until cooked.] Fold the omelette and cook to your favorite degree of doneness. Shake up the smoothie, pour your beverages, and you are off to a good start to your day.

Quesadillas : 295 cal   9 g. fat   2.7 g fiber   18.8 g protein   31.4 g carb   211.5 mg Calcium   GF These are great. And you can prepare them ahead, wrap in foil, and grill them later. Thanks to S.M. for that tip.chicken quesadillas w: zucc+yam

2 six-inch corn tortillas HINT: Read the package! Make sure that each tortillas is 65 calories each or less.                                                                                                                                                ¾ oz monterey jack cheese, grated                                                                                                                        2 Tbsp non-fat cottage cheese, drained                                                                                                            2 Tbsp tomato salsa – drain it if it is very liquid                                                                                           large pinch Mexican oregano                                                                                                                                 1 oz [¼ cup] cooked shredded chicken breast                                                                                                  1 oz diced sweet potato + 1 oz zucchini  OR  2 oz broccoli, steamed OR 1 cup salad tossed with the drained liquid from the salsa and cottage cheese

Heat a cast iron skillet and warm the tortillas on both sides until they are warm, pliant, and beginning to brown in spots. Remove and keep warm in a tea towel. Combine the cheeses, salsa, and oregano. Spoon half of the cheese mixture on each tortilla, then top with shredded cheese. Cook the vegetables. Fold over the tortillas and cook on both sides in the hot skillet until hot and toasty and melty. TIP: I sometimes need to put something on top of the folded tortillas to keep them folded as they begin to cook. No problem after they are flipped.



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