K.I.S.S.

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

This is not an homage to a band wearing crazy make-up, but a return to the adage “Keep It Simple, Stupid.”  While some would bristle at the implication of being called an imbecile, I am aware that oft-times my recipes can get rather involved and complicated.  If you don’t care for cooking or you don’t have time, a long-winded recipe can be daunting. In these early weeks of back to school, when getting into new schedules is anxiety-producing, I propose the most simple of menus.  Originally created for our friend Lillian, these should find a place in your menu rotation any time you need to Keep It Simple.

Breakfast125 cal           1 two-oz hardboiled egg +   1 oz ham, 3% fat   +   ½ cup strawberries  + lemon in hot water or black coffee or black tea

Minestrone Soup:  This recipe can be doubled easily. A fine dinner soup for a hot Summer day. Prepare in the cool of the morning so it can be served in the evening.  PB  GF [if you use GF pasta] 

1 cup = 145.5 calories 3 g fat 5 g fiber 8 g protein 27 g carbs 86.4 mg Calcium 

1 tsp olive oil1 cup onion, chopped2/3 cup carrot, chopped ½ cup celery, chopped2 cloves garlic, chopped 3 slices pepperoni, chopped Prepare all these ingredients and put into a sauce pan together. Cook over medium heat until onions begin to wilt. 
½ cup sweet potato, cubed½ cup zucchini, diced ½ cup mushrooms, chopped2 cups crushed tomatoes ¾ cup small white beans, cannedlots of sage and rosemary, chopped1 cup water 2 cups chicken broth/stockPrepare the vegetables as described. Drain and rinse the canned beans. Add these to the pan, along with the water and broth. Cook at a simmer for about 20 minutes
NB: low sodium broth is preferred
1 oz pasta, whole wheat is preferred to boost fiber [orzo/ dinetelli/broken spaghetti]Add the pasta and cook until it is soft, 5-6 minutes.
2 tsp Parmesan cheese, grated salt and pepper to tasteAdd remaining seasonings and adjust to taste. TIP: Soup is always improved by letting it sit for several hours before reheating and serving hot.

HINT: One serving is one cup, but you could go to 1¼ cups each. This recipe made 4 cups for me – multiple meals from one prep!

Dinner80 calories            2 oz chicken or turkey    +     2 oz green beans

Ingredients for next week: breakfast, single portion

Next week, I will give recipes for side-dishes and oft-used combinations1.5 two-oz eggs
  bell pepper
  celery
  onion
  Tabasco sauce + cajun seasoning
 Whatever you need for your hot beverage
 Whatever you need for your smoothie

Dinner, single portion:

  1.75 cups cooked brown rice
  Celery + bell pepper
  Onion + garlic
  Crushed tomato
  1.75 cups red beans, canned
  Green beans or green peas
Sparkling waterSparkling water
  

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