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.
Forty-three years ago tomorrow, my husband and I tied the knot. Where have the years gone? In that time period, we built a house; made three changes to it; raised two fine sons; had two careers in education; built a vacation house; and retired. Oh! And we added several pounds and then lost them by following the Fasting Lifestyle. We are happy together and are still finding new ways to show how much we love each other. Preparing favorite foods is one of those ways, even on a Fast Day. YTQ, PRE.
Chèvre/Spinach ScrOmelette: 289 calories 10.3 g fat 1.8 g fiber 18 g protein 29 g carbs 287.5 mg Calcium PB GF Unbelievable how delicious this is!
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 into a jar with a lid and put it in the ‘fridge for next week. 1 Tbsp chèvre cheese 3 Tbsp cooked spinach [HINT: I try to keep small containers of cooked spinach in the freezer] pinch lemon-dill seasonings + salt + pepper 2 oz applesauce, unsweetened 3 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water
Strain and squeeze the spinach to get all the water out. Chop the spinach. Mix the spinach and chevre with the seasonings in a medium-sized bowl. Whisk the eggs into the spinach/chevre and keep whisking until it is all mixed. Cook as you would for scrambled eggs in a lightly-spritzed pan. Portion the applesauce [unless you did this the night before], prep the hot beverage, shake or blend the smoothie and enjoy a really flavorful breakfast
Turkey Picatta: 257 calories 5 g fat 1.3 g fiber 31 g protein 21 g carbs 28 mg Calcium GF
4 oz uncooked turkey breast salt & pepper ½ tsp olive oil 1 Tbsp white wine 1/3 cup chicken stock 1.5 tsp lemon juice 2 Tbsp shallots, minced pinch garlic powder 2 tsp capers 3 oz tomatoes, sliced and sprinkled with salt and dried basil ¼ cup brown rice, freshly-cooked or frozen from a previous batch
Combine the wine, stock and lemon juice. Pound the turkey meat, if needed, to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice] and slice the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. Plate the tomatoes.
Ingredients for next week: breakfast, single portion
| 1 two-oz egg | 1.5 two-oz eggs |
| 1.5 – 2 Tbsp Mexican Pickle | 1 oz white fish |
| 2 Tbsp grated cheddar | Cabbage cumin |
| Cumin + oregano | Arugula salsa verde |
| 1.5 oz grapes | Applesauce, unsweetened or grapes |
| 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: only 3 oz today |
Dinner, single portion:
| Two 5” corn tortillas | ½ pound whole zucchini[s] |
| 3 oz white fish salsa verde | 2.5 oz cooked chicken breast |
| Fresh tomato | Onion garlic |
| cabbage | 1/4 cup cooked brown rice [left-over or fresh cooked] |
| Red onion | Grated Parmesan paprika dill weed |
| Plain yogurt + lime juice + chili powder + cumin | |
| Sparkling water | Sparkling water |
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 