We are so fortunate that we have good food to eat. And that we can take steps to control and improve our health. We are lucky to have today’s menu which combines one of my favorite breakfasts with one of my favorite dinners. That’s the Fasting Lifestyle!

Dutch Breakfast    310 calories     8.2 g fat   4.3 g fiber    16.3 g protein     39 g carb    213 mg Calcium     Husband’s opinion? “This is my favorite Fast breakfast.”

one 2-oz egg, hard-boiled or coddled HINT: the hardboiled egg can be made days before ½ oz ham, low-fat from the deli                                                                                                                         ½ of an Arnold Multi-grain Sandwich Thin [50 cal, 10.5 carb] OR ½ slice 70-cal whole-grain bread bread [35 cal, 5.5 carb] OR one “Holland Rusk” [35 cal] OR one 2” round of bread from Buttermilk Baked Egg [20 cal]**                                                                                                                                                1/8 oz [1/2” cube] cheese if you used less bread, you could have more cheese                                          2 oz melon or apple or pear  OR a mixed fruit cup as shown above                                                                         5-6 oz fruit smoothie or green smoothie or unpasturized apple cider                                        blackish coffee or blackish tea or lemon in hot water

**If the 310 calories worry you, please note the low calories in the dinner.  If the high carb count worries you, then use one of the other bread substitutions listed.

Warm the ham in a skillet, toast the bread, brew your beverage, slice the fruit, cube the cheese. Prepare the smoothie or take the other half of the smoothie recipe from ‘fridge and shake it to mix.

Salmon Roasted with Tomatoes: 266 calories  13.1 g fat  2.9 g fiber  25.6 g protein   7.7 g carbs            212.5 mg Calcium     PB  GF    One of the earliest meals we made when starting the Fasting Lifestyle, this recipe is found in Fast Diet book in a slightly altered form.   Still a favorite. Quick and delicious.

4 oz salmon, fresh of frozen                                                                                                                                                             10 cherry tomatoes [5 oz], any color                                                                                                                                                          1 oz green peas OR ½ cup green beans OR 2 oz sugar snap peas                                                                                 seasonings to taste

Spritz a small oven-proof pan with olive oil or non-stick spray. Put the salmon in the pan and sprinkle with seasonings of your choice. Arrange the tomatoes on/around the salmon. Bake at 400 degrees for 10 minutes. Meanwhile steam the green vegetables. So easy. So yummy.

This link contains some great tips for staying on course, whether on a Fast Day or a Slow Day.       http://www.popsugar.com/fitness/100-Weight-Loss-Tips-35729586#photo-35729639