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.

Maybe the fish are jumping and the cotton is high… Maybe not where you are, but today we will enjoy some easy-living menus.  How easy?  Make use of leftovers from the fridge for breakfast and for dinner prepare finger-food spring rolls with a minimum of cooking over a hot stove.  That’s easy to me!

Salsa-Chicken ScrOmelette:  275 calories    8.2 g fat  1.8 g fiber    21.5 g protein    227 mg Calcium    PB GF      The lively taste of salsa adds some lift to these scrambled eggs while the chicken and cheese add protein.      

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 three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                            1 Tbsp low-fat cottage cheese, drained if very liquid                                                                                1.5 Tbsp tomato salsa, drained if very liquid                                                                                                     ½ oz chicken, cooked and diced                                                                                                                      dash of cumin and/or pinch of crushed red pepper if you like it spicier                                              2 oz strawberries                                                                                                                                                                    blackish coffee or blackish tea or lemon in hot water                                                                                 3 oz green smoothie or fruit smoothie or unpasturized apple cider

Stir the cheese, salsa, chicken, and seasonings together. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. Dollop with the other fixings and scramble the eggs to mix everything together. Cook to your liking. Prepare the beverages. Plate the eggs along with the fruit and tuck in to a jolly meal.

Beef Spring Rolls:  277 calories 8.6 g fat 4.9 g fiber 19 g protein 29.7 g carbs 86.7 mg Calcium HINT: This makes 4 spring rolls, of which you will need 2/serving. Make the entire batch and invite a friend or save for lunch tomorrow. This recipe is for ‘fresh’ rather than fried or cooked rolls.

1 tsp olive oil                                                                                                                                                                  4 oz cabbage, sliced                                                                                                                                                4 oz carrot, sliced                                                                                                                                                     1 Tbsp soy sauce                                                                                                                                                        1 Tbsp oyster sauce                                                                                                                                                  1 oz scallion, green and white parts sliced                                                                                                       3.5 oz roast beef, sliced into 1/2” strips   [this could be left-overs or meat from the deli]                                                                                           ¼ tsp ginger                                                                                                                                                                                  6 seven-inch Spring Roll wrappers                                                                                                              per person: 3 oz asparagus                                 Sriracha, ad lib

Stir the beef, soy sauce, oyster sauce, and ginger together in a bowl.  Heat a wok or cast iron pan, then add the oil and 2 Tbsp water. Add the vegetables and stir-fry for 4 minutes. Put more water in the wok if it starts to dry out or if you can’t hear the vegetables cooking. Add the beef and marinade. Stir fry another minute, then take off heat. Run it all through the food processor to chop it coarsely. Put some water in the wok and cook the asparagus while you wrap the rolls.

Fill a pie plate with water and place a Spring Roll wrapper in the water until it just begins to become pliable. The wrapper shouldn’t be so limp that it begins to tear when you handle it. Take out immediately and lay it on a tea towel on the counter. Spoon 1/6^th of the filling onto the wrapper and roll it up following directions on the package. Put that one aside and continue with the others. Plate with the asparagus and use hot sauce ad lib.

Ingredients for next week: breakfast, single portion

Dinner, single portion: