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.                                                                                     Welcome to Donald, oyes,  and Liz who are now Following.

Salmon is one of the most perfect foods for Fasters: high in protein; high in Omega3; low in calories; readily available in most locations; and it even has Calcium.  Although we wouldn’t want to eat too much of a good thing, today’s menus feature smoked salmon at breakfast and fresh salmon at dinner.  Eat these both in one day if you are a true affectionado/a of these anadromous fish, or split it up to enjoy Salmo salar [Atlantic salmon] at breakfast one day, and Oncorhynchus nerka or Oncorhynchus kisutch [Sockeye or Coho salmon] at dinner another day.

Leek & Salmon Bake:  270 calories  7 g fat  3 g fiber  15 g protein  36.4 g carbs   225.6 mg Calcium PB GF  Simply delicious.

One 2-oz egg                   ½ oz smoked salmon             1/3 oz leek, sliced thinly                                                                                                                                                                                                                                                                      1 tsp low-fat sour cream OR plain Greek Yogurt                   dill weed to taste + dash lemon juice                                                                                                                  1 yellow plum OR ¼ cup blueberries         Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, Dear Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish.  Cook in microwave for 30 seconds at high heat to soften the leek. Add leek and salmon to the ramekin. Whisk the egg with the sour cream, dill, lemon juice, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and dish the berries. Have a wonderful breakfast and a wonderful day.

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3 g fiber 20.4 g protein 19 g carbs 162 mg Calcium PB GF So easy for the summer or anytime you crave the delicious taste of salmon.

2 3/4  oz cooked salmon               one 3.5 oz cucumber cut in half of which you will use only one half for this meal                                                                                                                                                                1/2 Tbsp watercress sauce [see Different, posted 27 Sept, 2017]                           1 tsp Dijon mustard                                                                                                                                                   1/8 oz leek                     ½ cup 4-bean salad [see Sidekicks I, posted 17 Sept, 2017]

Slice the leek and blanch in a little water in the microwave. In a bowl, break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out the seeds with a melon-baller.  Save the other half of the cucumber for another use.  Mound the salmon into the cucumber boat and plate with the 4-bean salad.