How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a total of less than 600 calories in the day. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.
To continue our series of food of certain shapes, today everything is rolled. Are you rolling merrily along with your health plan? I hope so. I am currently hiking along Hadrian’s Wall in England, something I never dreamed I’d be doing at my age. [I always compare myself to my mother at the same age. She liked a good walk in the woods, but 84 miles in 8 days was a bit beyond her.] But after training for this, I think it is doable. Fitness and weight control with the Fasting Lifestyle. Wahoo!
Japanese Rolled Eggs: 290 calories 8.6 g fat 1.9 g fiber 36 g carbs 245 mg Calcium PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek, since today this is the main attraction.
1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week 2 Tbsp crab meat, frozen or fresh 2 Tbsp leek, finely sliced ½ Tbsp soy sauce ¼ tsp sugar 1.5 oz strawberries 5-6 oz green smoothie or fruit smoothie or natural apple cider blackish tea or blackish coffee or hot water with lemon
Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan and set aside. Beat the egg with the soy sauce and sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Outside of the egg should be a little brown due to the soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.
Beef Egg Rolls: per roll 136 cal 4.6 g. fat 9.4 g. protein 17.5 g. carb HINT: the recipe makes 5 [five] egg rolls. Eat 2 of these with the roasted broccoli for a fine meal today. Put the remainder in a zipper bag in the freezer: have one for lunch some day, the other 2 for another Fast Day.
2 oz lean beef steak OR lean pork tenderloin 1/2 Tbsp oyster sauce 1/2 tsp powdered ginger, or fresh, chopped 1 clove garlic 1/2 cup carrot, sliced 1/4” thick 1/2 cup sliced onion 1.5 cups cabbage, shredded 1 scallion, roughly chopped 5 egg roll wrappers 1 tsp oil 2 oz broccoli in large florets Sriracha sauce + soy sauce, together in a little dipping dish
Combine the beef, oyster sauce, garlic and ginger in a small bowl. In a heavy-bottomed pan or wok, stirfry the carrot, onion, and cabbage in ¼ cup water for 3 minutes. Add the beef with the marinade and cook until beef is done. Toss in the scallion and stir. Run the whole thing through a food processor to chop it coarsely. Following the directions on the wrapper package, fill and roll the egg-rolls. [if you end up with filling left-over, fill another wrapper and save for a lunch OR, if it is about ¼ cup, save it to make a ScrOmelette next week.] Turn the oven on to 375 degrees F. Warm the oil in a clean, flat-bottomed, oven-proof pan. Put the egg rolls and broccoli in the pan and roll them to coat with oil. Cook gently over warm heat until warm. Put the pan in the hot oven and bake until the egg rolls are getting crispy and the broccoli is tender-crisp. You will want to turn the rolls once while baking. Serve with the sauces for dipping.
Ingredients for next week’s meals. breakfast:
| 2 two-oz eggs | 1.5 two-oz eggs |
| strawberries, fresh or frozen | Crushed tomatoes [1 Tbsp] |
| 5 Tbsp flour + 1.5 Tbsp whole wheat flour + 1 Tbsp semolina | 1 slice pepperoni bell pepper |
| 3 scallions crisp, tart apple | mozzerella |
| Sriracha + soy sauce | Unsweetened applesauce |
| 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:
| 3 buckwheat crepes: buckwheat flour, white flour, egg see recipe at “Holy Crêpes” on October 13, 2015 | One 8” whole wheat tortilla: 170 calories or less |
| 1 oz ham 3% fat | Tomato puree or crushed tomatoes |
| Jarlsberg cheese | mozzerella |
| 3 Tbsp bechamel sauce without cheese: see recipe at “Hemispherical” Feb 22, 2017 | Mushrooms red bell pepper |
| Tomato, fresh | Raw spinach onion |
| Sparkling water | Sparkling water |
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 