Think Sandwiches…

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.Cubano ScOmelette

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! Bison-Blue Burger w: bun & red slaw

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


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s