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.
Summer vacation is over and everyone is back to school or back to work. So let’s take a little holiday to Italy, shall we? We’ll have breakfast in Roma, the Eternal City, enjoying the racy stories of how ‘women of the evening’ developed the combination of ingredients dubbed ‘Puttanesca Sauce.’ Then we’ll dash up to Parma, known for its famous cheese, to dine on that city’s best-known dish. And despite this wealth of flavor, we are still able to stay within our Fasting guidelines. Fantastico!
Puttanesca ScrOmelette: 288 calories 8.5 g fat 1.7 g fiber 15 g protein 37.5 g carbs 225 mg Calcium PB GF Yup. “Puttanesca” means ‘street-walker.’ This breakfast is based on the flavors of the iconic Roman pasta dish. If you ever make a dinner with that sauce, save some out to season this breakfast.
1 ½ 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 Tbsp marinara sauce + 1.5 tsp marinated mushrooms + 1 tsp capers, drained + 1 black olives, chopped OR 1.5 Tbsp puttenesca sauce from your recipe or from a jar 1/2 a clementine OR 1 oz blueberries 5 oz fruit smoothie or green smoothie blackish coffee or blackish tea or lemon in hot water
Whisk the sauce into the eggs and scramble or cook as a rolled omelette. Enjoy with the hot beverage, smoothie, and fruit
Chicken Parmesan: 238 calories 2.6 g fat 4.7 g fiber 31 g protein 11.4 g carbs 242.5 mg Calcium PG GF – if using GF bread At last! The restaurant classic made suitable for Fasters. And it is delicious.
3 and ½ oz raw chicken breast meat, boneless, skinless 1 Tbsp Parmesan cheese, grated ¼ oz whole-grain breadcrumbs, fresh not dried 1 Tbsp milk ¼ cup marinara sauce, homemade or from a jar ¾ oz mozzerella, grated 2 Tbsp low-fat cottage cheese 1 cup baby greens + ½ oz grated carrots + ½ tsp olive oil + ½ tsp red wine vinegar
Heat the toaster oven to 350º F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan and bread crumbs with salt and pepper. Cream the two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. Light the candle stuck in the wine bottle for atmosphere.
Ingredients for next week: breakfast, single portion
| 1 pan muffin[“Remember When” Dec. 11, 2016] | 1.5 two-oz eggs |
| 1 ham patty: lean ham, cottage cheese, egg white, 70-cal whole-grain bread, sage | smoked salmon |
| apple | leeks |
| dill weed | |
| light sour cream [optional] | |
| 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 |
| 1 two-oz egg | Mediterranean Vegetables [see Sidekicks II, 4 Oct 2017] |
| white beans, canned | chicken breast |
| crushed tomatoes | polenta [see Sidekicks II, 4 Oct 2017] |
| onion + garlic + cumin | |
| Swiss cheese | |
| Sparkling water | Sparkling water |
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 