How this Fast Diet Lifestyle works: Eat these meals tomorrow. 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.
Thinking of starting a diet but afraid of what you’ll have to give up? No more pizza! NO-O-O-O! Here are two facts: 1) on the 5:2 diet, you can eat the foods you like 5 days a week, even pizza; 2) today’s recipes give you the tastes of pizza as breakfast and dinner.
Pizza ScrOmelette: 291 calories 8.8 g fat 1.7 g fiber 15.6 g protein 35.7 g carbs 250 mg Calcium PB GF Your favorite flavors at breakfast – delicious.
1 ½ two-oz 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, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week ¼ oz bell pepper one 2” slice pepperoni 1/8 oz mozzerella cheese, grated 1 Tbsp crushed tomatoes 1 oz applesauce or fresh apple 5-6 oz fruit smoothie or pure apple cider blackish coffee or blackish tea or lemon in hot water
Chop or dice the bell pepper and cook it in a pan spritzed with non-stick pan. Chop the pepperoni and stir it in with the cheese, tomatoes, and peppers. Whisk the eggs with salt and pepper. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the cheese mixture and scramble to your heart’s content or fold like an omelette. Brew your beverage, portion the fruit, and take the previously-made smoothie from ‘fridge. Truly a treat.
Pizza with Vegetable Topping: 300 calories 13.3 g fat 4 g fiber 14 g protein 19 g carbs 269 mg Calcium PB Another winner from the Fast Diet book. The pizza shells are either whole grain wraps or corn tortillas. BE CAREFUL about the calorie and fat content when shopping! I get Herdez 8″ whole wheat fajita style tortillas. Each has 170 cal and 5 gm protein. Each person gets ONE of these pizzas. OR you could get Olé brand 6″ corn tortillas. Each of those has 65 cal and each person gets THREE AND a HALF pizzas.
1 whole wheat/whole grain tortilla at 170-cal [per person] 1-2 Tbsp tomato puree HINT: buy a can of puree and freeze in small portions 1 oz mozzerella, grated ½ oz mushrooms, chopped or sliced 1 ½ oz red pepper, cooked and chopped 1 oz spinach, steamed, squeezed and chopped 1 Tbsp red onion, chopped 2-3 pinches Italian herb mix + 1 pinch crushed red pepper flakes
Set the oven at 400° F. Place the tortilla on an ungreased baking sheet and put it in the oven for 2 minutes to warm and stiffen. Put dollops of tomato purée on each tortilla and spread it around. Toss together mozzarella, mushrooms, red pepper, spinach, and onion. HINT: Sometimes I cook and chop all the veg and put them in a bag in the freezer to save time on a FAST day. Divide the mixture among the tortillas and sprinkle the seasonings on top. Bake for 5-10 mins at 400° F.
Ingredients for next week: breakfast, single portion
| 1 two-oz eggs | 1.5 two-oz eggs |
| pear | Mushrooms, a few |
| Cooked asparagus [leftover from a prior meal, perhaps] | Ham from roast or deli |
| Proscuitto ham, ½ slice or less | ¼ of an Arnold Sandwich Thin, multi-grain [optional] |
| Grated Parmesan cheese | raspberries |
| 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, single portion
| Hot dog: low fat, 100 calories | 1.5 cups sauerkraut |
| 1/3 cup baked beans | 1 Dakin cob-smoked sausage |
| 1 hardboiled egg + ½ tsp yellow mustard + salsa verde | 1.5 cup raw collard greens |
| 2” carrot + chopped cabbage + Hellman’s mayonnaise with olive oil + cider vinegar | Caraway seeds + unsweetened applesauce |
| onion | |
| Sparkling water | Sparkling water |
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 