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.

Where does the West begin? Sounds like a question from a Zane Grey novel…  The concept of East and West is very Eurocentric: anything East or West of England/France/Germany.  In England, ‘to go West’ meant ‘to go away forever; to die’ because those who set off for the Americas or Australia would never be seen again.  Food that went off was said to have ‘gone West.’  The menus for today are from the Western US and from the Western Mediterranean. Both are from West of somewhere else.  By eating them, the hope is that your extra weight will Go West.  Good luck with that.

Western ScrOmelette:   299 calories   8.3 g fat   3.3 g fiber   15.8 g protein   42.8 g carbs   212.3 mg Calcium  PB GF  My father used to love a western sandwich for lunch on Saturday and I developed a taste for them too. Here’s all the flavor, without the bread.

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 catsup, made without cornsyrup                                                                                                         1 oz green pepper                                                                                                                                                    ¼ cup raspberries OR 3 Bing cherries                                                                                                     blackish coffee or blackish tea or lemon in hot water                                                                               5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Prepare the beverages for the meal. Chop the green pepper and put it in a hot saute pan spritzed with olive oil or non-stick spray. Cook until soft. Whisk the catsup and eggs and scramble with the pepper. Salt and pepper to taste. Plate the fruit and tuck in.

Lamb With Mediterranean Vegetables:   295 calories   14 g fat   9.3 g fiber   22 g protein   40.5 g carbs  205.6 mg Calcium   PB GF  Here’s a fine meal, full of complex carbohydrates and good flavor.

1 oz cooked lamb, ground                                                                                                                                                   1 cup Mediterranean Vegetables [see 20 April, ’17 ]                                                                                    ¼ cup cooked brown rice                                                                                                                                     ½ oz Gruyere cheese, grated

Cook the ground lamb, keeping it in biggish chunks rather than tiny flecks. Pour into a sieve to drain any fat, then rinse in hot water. Season the meat well with salt, pepper, and rosemary. Heat the Mediterranean Vegetables TIP: so much easier if they were waiting for you in the freezer. Preparing food ahead is such a good idea. Mix the lamb with the vegetables. Plate the rice, then pour the Lamb/Veg on top. Serve with the grated cheese.

Ingredients for next week: breakfast, single portion

Dinner, single portion: