How nice it is to eat a satisfying, filling meal and still know that you will weigh less tomorrow. [Again, apologies for the wacky formatting — it looks fine until I post it!]

Ham Omelette       291 calories      8.8 g fat          15.9 g protein         25.1 g carbs                                                                                                            3 two-oz eggs of which you will use 1 ½ eggs per person**                                                                   1 oz. or ½ cup ground/ chopped ham                                                                                                                    1.5 oz  apple                                                                                                                                            coffee or tea or lemon with hot water                                                                                                    5 or 6 oz natural apple cider             **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.    Whisk the eggs and pour them into a hot pan [spritz with cooking oil or non-stick spray] and tip the pan as the eggs cook. Before the top sets, strew the ham and your seasonings of choice on top. Fold the omelette and plate along with the apple. Enjoy this with your hot beverage of choice and apple cider.

Venison Chili           297 calories             5 g. fat        35.8 g. protein           55 g. carbs                                  This recipe is wonderfully simple and good to eat. My mother made this with ground beef.  I have swapped in venison which is much lower in fat and calories.   HINT: this recipe makes enough for 2 meals, so invite a friend or divide it in two and freeze the rest for a quick Fast meal later.

½ pound ground venison      if you are not a hunter, you can find it in some stores                                          1 cup onion, chopped      &           1 clove garlic, chopped                                                                               15 oz canned tomatoes, whole or chopped, drain the liquid but save it                                                      1 cup  canned red kidney beans , drained and rinsed   HINT: freeze leftover beans                           3 Tbsp green pepper, chopped                                                                                                                                    ¾ tsp salt                          &           2-4 tsp chili powder                             &           ½- 1 tsp cumin, ground   1 Tbsp grated cheddar                                     &                            2 oz melon

Pour some of the reserved tomato liquid in a heavy pan. Add the onion, garlic, and green pepper. Cook until the onions and pepper are wilted, adding more liquid as needed. Remove the vegetables, add more liquid, and cook the venison until it is browned. Add the tomatoes, beans, cooked vegetables, and seasonings to taste. When it is hot and flavorful, put half of it in a container in the freezer for another meal. Serve with sliced melon and top with the cheese.