It makes me cringe when I see salads recommended for dieters.  Either the dressing is very high in fat or the meal is woefully low in protein.  We need protein: especially on a Fast Day. Protein builds muscle.  When we lose fat from under our skin, the skin sags.  Build up your muscles to replace the space under the skin. Stay strong! Maintain and build muscle.  Get exercise and eat protein.  Today’s meals should help, supplying 40 grams of protein.

Improper English   265 cal       4.3 g. fat          17.2 g. protein         47.5 g. carb          A “proper English” is the full Victorian breakfast, serving every conceivable food you can imagine. This version leaves out the eggs and kippers [how improper!], but keeps the protein-rich baked beans along with the rest of the usual stand-bys.

¼ cup canned baked beans                                                                                                                                    one 50-60 calorie sausage, patty or link      Al Fresco and Applegate are our favorites.                                                                                                             ½ piece of 70-cal toast                                                                                                                                                                                 ½ a 2.5” diameter tomato                                                                                                                                       1 oz mushrooms                                                                                                                                                       a few grapes                                                                                                                                                             5-6 oz fruit smoothie or unpasturized apple cider                                                                               blackish coffee or tea or lemon in hot water

Cut the tomato around its equator and put one half away for later. Salt the tomato and put under the broiler until it softens. Cook the sausage and mushrooms in the same pan to heat through. Heat the beans – perhaps in the microwave. Toast the bread and brew the hot beverage. Pour the smoothie and plate everything. Cheerio!

Seafood Tacos:      270 calories       2.1 g. fat      23 g. protein       36.4 g. carbs    GF  PB

two 6” corn tortillas        I like Ole brand                                                                                                               3 oz cooked fish HINT: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap it and label and store in freezer until needed.                                                                              ½ cup tomato, cubed and drained                                                                                                                   ½ cup cabbage, chopped                                                                                                                                      1 oz red onion, sliced                                                                                                                                                        1 Tbsp lime juice or salsa verde [Herdez brand is good]                                                                                                  pinch chili powder  +   pinch cumin                                                                                                              1.5 Tbsp plain yogurt, drained

Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side. What a simple summer dish!

READ THIS:  Dieting Secrets Revealed By Men Who Are In Shape   http://www.cheatsheet.com/health-fitness/8-dieting-secrets-revealed-by-men-who-are-in-shape.html/2/