Really now: how hard is it to follow the Fasting Lifestyle? Not hard at all when there is a menu like this one. If you chose four breakfast meals that you really liked, and four dinners, then you could just rotate them for two weeks and make it really easy!  Now we like variety, so we eat our favorites only once in a while. But suit yourself — but DO IT!  Do yourself the huge favor of investing in your healthy future life.

Baked Eggs Flamenco 269 calories  8.8 g fat  2 g fiber  9 g pro   13.3 g carb  42.6 mg Calcium PB  GF [if using GF bread] From Everyday Tapas, this recipe shows how a meal can go from being a dinner to being a breakfast. Similarly, any breakfast could also be a dinner.

1 Tbsp tomato puree or 1/2 oz tomato, chopped                                                                                           1 ½ tsp parsley, chopped                                                                                                                                       1 1/2 Tbsp onion, chopped [1 oz]                                                                                                                                     1 ½ Tbsp bell pepper, chopped [1 oz]                                                                                                                   salt & pinch cayenne                                                                                                                                                 1 two-oz egg                                                                                                                                                                                       ½ slice 70 cal bread [I like Nature’s Own multigrain]                                                                              2 oz melon or 2 oz grapes or 3 oz apple                                                                                                         blackish coffee or tea or lemon in hot water                                                                                                      5-6 oz fruit smoothie or unpasturized apple cider

Spritz a small ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave for 4-5 minutes to cook the onion. Add the pepper and seasonings, and microwave for another 4 minutes. [Alternatively, saute the above ingredients as described, instead of microwaving]. HINT: you can do this the night before. Remove from microwave and make a ‘nest’ in the cooked vegetables. Crack the egg into the nest. Bake at 350 for 15-18 minutes. Toast the bread, brew your hot beverage, prep the fruit. Prepare the smoothie, or take the previously-prepared jar of smoothie from the fridge and shake it well before serving.

Shrimp Stir-fry with Udon Noodles: 287 calories     7.2 g fat     23.8 g protein    33 g carbs                                                                             The back of a bag of udon noodles supplied this recipe and then I adapted it.

1 oz of dry soba [or udon] noodles                                                                                                                     3 oz raw shrimp, cut in half across the body OR 2 oz chicken breast                                                     2 oz carrot, peeled and sliced into coins                                                                                                              1½ oz green cabbage                                                                                                                                               1 oz onion                                                                                                                                                                          1 1/2 tsp soy sauce.                                                                                                                                                       1 tsp olive oil                                                                                                                                                                1 oz chopped green onion [or a Tbsp steamed chopped broccoli]

Put the frozen shrimp in a bowl with a little water to thaw. Cook noodles in a quart of water about 4 minutes. Drain and set aside. Meanwhile, shell, and peel the raw shrimp. Slice the shrimp across the body. Heat the oil in a cast iron pan or wok. Add the carrot, cabbage, and onion and some of the water from the thawed shrimp. Stir-fry/steam for 3 minutes. Add the shrimp and any remaining liquid and cook one minute more. Toss the cooked noodles into the pan and mix to warm them. Add , salt, pepper, and soy sauce. Toss to mix ingredients.   If you think this sounds complicated and long, I did it in 25 minutes and that included peeling carrots and cleaning shrimp. Satisfying and good to eat.  If you don’t like shrimp, substitute just under 2 oz sliced chicken breast.