Square Meal

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.

A number of years ago, when round hay bales were introduced, a student told me this joke: “Round bales were outlawed in Vermont! The cows couldn’t get a square meal.”  That’s a knee-slapper.  You can get a square meal this week with these menus.  Both are easy to prepare and good to eat.

Buttermilk Baked Eggs: 293 cal 9.8 g fat 8.2 g fiber 15.2 g protein 39.7 g. carb 253 mg Calcium This recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes.Buttermilk Baked Egg w: S-b

1 slice 70-cal whole-grain bread                                                                                                                        one 2-oz egg                                                                                                                                                              2 Tbsp buttermilk                                                                                                                                            1 oz [¼ c.] mixed berries, fresh or thawed OR 2 oz strawberries                                     blackish coffee or blackish tea or lemon juice & hot water                                                                               5-6 oz fruit smoothie or natural apple cider

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for Dutch Breakfast later on. Toast the bread lightly. HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in it. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refrigerate over night. Bake at 350 for 15 minutes. Meanwhile put the fruit in a small dish, brew your beverage, pour your fruit smoothie and you have a terrific breakfast!

Tuna Melt: 309 calories      14.5 g fat      2.9 g fiber     33.1 g protein     24.6 g carbs      300.5 mg Calcium PB GF – if using GF bread    One of my favorite comfort foods. tuna-melt-copy1 slice 70-calorie multi-grain bread [I like Nature’s Own]                                                                          1/2 of a 5-0z can of water-pack tuna, drained                                                                                                  1 Tbsp onion, finely chopped                                                                                                                                1 Tbsp celery, finely chopped                                                                                                                               1 pinch celery seed  +  salt  +  pepper                                                                                                                     1 and 1/2 tsp low fat or ‘made with olive oil’ commercial mayonnaise                                                    1 slice Swiss cheese, the deli kind                                                                                                                         1/2 cup baby spinach OR romaine lettuce, shredded                                                                                                                  1 oz tomato, cubed                                                                                                                                                  1/2 tsp lemon juice   &   1/2 tsp olive oil   &   pinch of salt

Combine the tuna, onion, celery, celery seed, and mayo as you would for tuna salad. Toast the bread. Spread the tuna mixture over the bread and top it with the cheese. Toast or broil until cheese is melting. In a wide bowl, whisk the oil and lemon juice. Toss the lettuce and tomato with the dressing and relax while you dine.

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