How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Its that time of year: Summer arrives and everyone wants to over-eat at a Holiday picnic. This is so not necessary.  You can maintain the Fasting Lifestyle. even on Memorial Day. Here’s how.

National Holiday French Toast      294 calories    6.7 g fat   3.2 g fiber  13.5 g protein     31 g carbs    260.7 mg Calcium    GF [if using GF bread]   HINT: This recipe makes requires one person to have two [2] ounces or less of bread cut-outs. If you cut out more, but put the others in a bag in the freezer for a really fast breakfast later. The recipe below is enough for TWO PEOPLE.  Invite a friend or prepare the entire batch and freeze half for later.

2 one half ounce pieces of cut-out shapes** from 70-cal whole grain bread                                       one 2-oz egg                                                                                                                                                               2 Tbsp fat-free milk                                                                                                                                                 1 oz strawberries, fresh or unsweetened frozen                                                                                            1.5 tsp maple syrup                                                                                                                                                          one 60-cal sausage    [I like Al Fresco brand sage breakfast links  or patties]                                                        nearly black coffee or tea or lemon in hot water                                                                                           1/3 cup green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into appropriate shapes useing a cookie cutter.  ** This time I used 1″ stars, which made lots. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ The bread that is left over can be fed to the birds or saved to make Stuffed Clams [see SPICY May 23, 2018] Put the bread into a pan with a rim which is just big enough for the bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup.

THE NEXT MORNING, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. IF COOKING FOR ONE, NOW PUT HALF OF THE PIECES ASIDE TO COOL. PUT INTO A BAG AND FREEZE THEM FOR A LATER DATE. Cook the sausage, too. Mash the berries a bit and add the maple syrup. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage, hot beverage of choice, and smoothie.

Hot Dogs & Beans 297 cal  10 g fat    5.2 g fiber   15.8 g protein   23.6 g carb  77 mg Calcium   PB  GF  Usually, we eat hot dogs on Memorial Day, so we won’t stop now.   Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet.

1 dog per person {Hebrew National has a good-tasting reduced fat hot dog at 100 cal each.}                                                                                                                                                              1/3 c baked beans [I use canned, low-fat beans if I can find them] HINT: You do not use all the beans in the can, so freeze the remainder for another meal. If you want them for this meal again, freeze in batches of 1/3 c, rather than the remains of the entire can together.      mustard and/or pickle relish                                                                                                                                                                                                                                                           one 2-oz egg, hard-boiled + 1/2 tsp low-fat mayo + 1 tsp prepared yellow mustard  + Salsa Verde                                                                                                                                                                                   1/4 cup chopped cabbage + 1/8 cup shredded carrot  + 1.5 tsp cider vinegar + 1/2 tsp low-fat mayonnaise

Cook the dogs in a little frying pan with a bit of water. [Of course you could grill the dogs.]  Heat the baked beans [nuke ’em]. Peel the egg and cut it in half. Remove the yolk and mash it with the mayonnaise, mustard, and Salsa Verde. Stuff the egg halves. Whisk the mayo and vinegar and toss in the coleslaw vegetables.  Fasting on a holiday just got easier. Have non-Fasters over for the picnic? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat the side dishes.  Skip the beer and S’mores until tomorrow.