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. So easy.
One of the four great events of the solar calendar happens now: the Summer Solstice. [Winter Solstice for those of you in the Southern Hemisphere] The word is from the latin, meaning ‘sun stop,’ since it marks the point when the sun will be the highest altitude in the sky at noon and then descend to its lowest elevation. This was a time of rejoicing and of trepidation in olden days — what if the sun got weaker and never came back?!? We don’t have to worry. And we will mark the occasion with foods from sunny climes while saying, “Weight gain, stop!”
Flamenco ScrOmelette: 287 calories 7.7 g fat 2.7 g fiber 15 g protein 38.6 g carbs 225 mg Calcium PB GF The same flavors of a tapas meal now found in your breakfast scramble. Very good.
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 1.5 Tbsp tomato puree ¾ oz bell peppers, chopped 1.5 Tbsp onions, chopped pinch cayenne pepper + pinch parsley + salt to taste 1 oz melon 5-6 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water If stating the night before: Put the peppers and onions in a micro-wave safe container and nuke them for 1 minute. Stir in the tomato puree and the seasonings. Leave on counter overnight. If starting at breakfast-time: Spritz a saute pan with non-stick spray and heat it. Put the chopped vegetables into the hot saute pan to cook through, then add the eggs, seasonings, and tomato paste. Scramble together [or cook like an omelette] until the way you like it. Plate with the melon, pour the hot and cold beverages. Great flavors.
Tandoori Chicken and Vegetables: 253 calories 4.8 g fat 9.4 fiber 18.6 g protein 30.6 g carbs 73.5 mg Calcium PB GF You can buy jars of tandoori sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners. Aim for 70-80 calories/ quarter cup. 
2 oz chicken, cooked or raw ½ cup eggplant, cubed 2 oz broccoli, cut in chunks 2 oz bell peppers, cut in chunks 2 oz zucchini, sliced or cubed 2 oz carrots, sliced 1/4” thick or use ‘baby carrots’ cut in chunks ¼ cup brown rice, cooked ¼ c tandoori sauce from the supermarket, 70-80 calories/ quarter cup
Cook the vegetables together in a little water until they are tender. Add the chicken and the sauce. Warm it all. If the chicken is raw, be sure to cook it through. Plate the brown rice [warm it if cold] then serve the chicken and vegetables on top. Good enough to eat.
Ingredients for next week: breakfast, single portion
| 1 two-oz egg | 1.5 two-oz eggs |
| 2 Tbsp roasted vegetables | Tomato puree onion |
| Marinara sauce Worchestershire sauce | Green pepper mozerella cheese |
| Gruyere cheese rosemary + garlic powder | Diced bacon file powder chili powder |
| strawberries | pear |
| 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:
| Shrimp, 3 oz | 2 buckwheat/wheat flour crepes |
| Carrot onion | 3% fat ham from deli |
| cabbage | Laughing Cow Cheese |
| 6” Wonton wrappers, four of them | ½ oz Swiss cheese from deli |
| Oyster sayce soy sauce | tomatoes |
| Ginger garlic tomato, fresh | |
| Sparkling water | Sparkling water |
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 