How this Fasting Diet works: Eat these meals, and only these meals, tomorrow. Read the blog on Sunday to see what we’ll eat on Monday. The rest of the week, eat what you like, but sensibly. If you are like me, you will see results.
Lent is almost over, are you still Fasting? Do remember, it isn’t just about low calories [aka ‘calorie restriction’], it means low fat, low carbs, and high protein. Here are some meals that fill the bill.
Gravlax & Grannies: 267 calories 3.9 g fat 2.4 g fiber 15.6 g protein 43 g carbs 199 mg Calcium PB GF At the Inn at Saint Peters, we enjoyed their Smoked Trout with Apples. It occurred to me that this could be a fine breakfast for those who enjoy a savory/seafood taste in the a.m. I substituted mackerel gravlax for the smoked trout, just because that was on hand, but the lighter hue of the trout is more attractive. NB: the high carb count for this meal is due to the fruit, so these are high quality, complex carbs.
1 oz mackerel gravlax OR 1 oz smoked trout [DuckTrap brand is very good] 2 oz Granny Smith apple, thinly sliced; each slice cut into 1/2-moons ¼ c blueberries + 2 raspberries for color blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider
Slice the fish with the grain to create thin slices. Arrange the fish and apples in overlapping slices around the plate. HINT: I did this the night before, covered it with clingwrap and put it in the ‘fridge. So quick the next morning!! Brew your hot beverage, blend or shake your smoothie, dish out those healthy blueberries, and breakfast elegantly.
Mediterranean Vegetables w/grains & cheese: 281 calories 7.1 g fat 10.4 g fiber 16.4 g protein 40 g carbs 332 mg Calcium PB GF – if using GF couscous or brown rice This is how to use some of the same vegetable mixture which we prepared for breakfast on Monday. HINT: If you have these delicious veggies in the freezer, then you are ahead of the game.
2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed 2 cups tomato, cubed 2 cups zucchini, cubed 2 cloves garlic 1.5 tsp oregano ½ cup chickpeas, rised and drained per serving: 1 oz mozzerella, shredded + 1/4 cup brown rice or couscous, cooked
Prepare all the veg., and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste, and the chickpeas, and keep warm. Prepare the brown rice or couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the couscous. Top with cheese and tuck into it! [After cooling, freeze the remaining vegetables in serving sizes.]
Ingredients for next week: breakfast– portions for one
|1 two-oz egg||1.5 two-oz eggs|
|Cooked turkey breast||leek|
|¼ slice Whole-grain 70-cal bread||Smoked salmon|
|Sage, rosemary, thyme||Dill|
|Celery onion||1 oz Granny Smith apple or apple sauce|
|1 oz pear||Light sour cream OPTIONAL|
|Whatever you need for your smoothie||Whatever you need for your hot beverage|
|Whatever you need for your hot beverage||Whatever you need for your smoothie|
dinner– portions for one
|3/4 c cabbage 3/4 c broccoli||Pieces of roast lamb|
|1/4 pound potato milk||Apple Walnut halves celery|
|1/4 pound cauliflower||lemon juice Mayonnaise horseradish buttermilk|
|leek butter||2 cups lettuce|
|2 egg whites||Hard-boiled egg|
|cheddar cheese ground mace||parsley|
|Sparkling water||Sparkling water|