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.
There are many famous sandwiches: Po’ Boys from N’Orleans; Croque Monsieurs from France; Cheesesteaks from Philadelphia; Panini from Italy. Delicious! But not on a Fast Day. Today we take inspiration from two all-American sandwiches; the Cubano from Miami and the Hamburger from everywhere. Eat up without fear of a mounting calorie count. These ‘sandwiches’ are in a safe form.
Cubano ScrOmelette: 300 calories 8.8 g fat 1 g fiber 16.8 g protein 30.8 g carbs 244 mg Calcium GF The famous Miami sandwich comes to the Fasting breakfast table, with every flavor intact! NB: that’s a little piece of melon on the plate below. No calories in that.
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. 1/8 oz ham, diced ¼ oz Swiss cheese, diced ¼ oz pork, diced [this could be from a previous roast or a grilled tenderloin] ¼ tsp mayonnaise 1.5 tsp dill pickle, diced 5-6 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water
Cut up the meats and combine in a small dish. Dice the pickle and whisk with the mayonnaise and the eggs. Spritz a saute pan with non-stick spray and heat it. Put the meat mixture into the hot sauté pan to warm, then add the eggs. Scramble together [or cook like an omelette] until the way you like it. Pour your beverages and enjoy a semi-tropical start to your day.
Burger Bun Dinner: 280 calories This makes it possible to have a hamburger in a bun and still be Fasting! Think Summer! 
one 4-oz bison burger ½ oz mushrooms 1 tsp curried catsup one potato roll slider [90 calories] — our favorite buns are from Martin’s in Chambersburg, Pennsylvania, if you are lucky enough to find them side veg to equal 50 calories: 2 oz boiled or baked beets = 24 calories 2 oz carrots = 23 calories 1/8 cup pickled beets = 19 calories 2 oz broccoli =20 calories 2 oz green beans = 18 calories 1 oz peas = 22 calories ½ cup coleslaw = 50 calories
In a cast iron or other heavy, non-stick skillet, put a healthy sprinkle of salt. Heat the pan over medium-low burner and add the bison burger. Cook 3-5 mins on one side, then the other. [You could grill it, but note that slow cooking is the key to tenderness.] When red juices no longer come out, it is done. Center the burger on the slider bun, top with catsup. Plate with sides.
Ingredients for next week: breakfast, single portion
| 1 two-oz egg | 1.5 two-oz eggs |
| ½ oz salmon, cooked leftover or raw | 1 tsp ground cumin |
| leek | 5 Bing cherries |
| Dab of low-fat sour cream or plain Greek yogurt | |
| Dill weed + lemon juice | |
| 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
| 3 oz lobster meat, fresh, cooked or frozen | 4 oz chicken breast, raw |
| Shallot + garlic | 2 limes |
| 1 oz cognac or brandy + 2 oz dry white wine | chicken stock |
| Tomatoes, fresh or canned diced | heavy cream |
| Tomato puree + half & half [blend cream] | oil + sugar + cornstarch |
| Broccoli + carrots | 3 oz fresh pineapple |
| sparkling water | Sparkling water |
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 