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.

November 9th has some historical associations with the Commonwealth of Massachusetts: in 1620, the people on the good ship Mayflower were delighted to spot land [the future Puritan colony of Massachusetts] and in 1872, the great Boston Fire began. In honor of the Commonwealth, our menus today feature baked beans and cod. Boston’s nickname “Bean Town” derives from Colonial days when housewives would whomp up a pot of beans and molasses on Saturday to cook overnight in the embers of the hearth. The contents of the pot would serve as breakfast and dinner on the Sabbath when work [like cooking] was prohibited. The codfish is such a symbol of the seacoast’s economy that in the Statehouse the ‘Sacred Cod‘ has hung since the early 1700s. Alas the bountiful cod are greatly depleted, but hand-caught cod is still available.

Pork ‘n’ Beans Scromelette:   286 calories   8 g fat   3.1 g fiber   17.4 g protein  36 g carbs  211 mg Calcium   PB GF  As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – like a meal while camping.

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 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                                   1 Tbsp baked beans, straight from the can                                                                                                            ¼ oz pork tenderloin, raw or cooked, left-over from a previous dinner                                              ½ tsp Worcestershire sauce                                                                                                                               ¼ tsp HP sauce                                                                                                                                                       1.5 oz strawberries, thawed or fresh                                                                                                                 5-6 oz fruit smoothie or pure apple cider                                                                                           blackish coffee or blackish tea or lemon in hot water

Pour pork & beans to warm into a pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast in old Massachusetts.

Chowdah: 294 calories    7.3 g fat      1.7 g fiber      33.6 g protein      17.2 g carbs       114 mg Calcium PB GF   Here in Northern New England, chowder is king. Cod or haddock is traditional but hake is more flavorful and lower in calories. If you can, make it one day and eat it the next day for richer flavor.

½ slice bacon                                                                                                                                                           ¼ cup onion, chopped                                                                                                                                          2 oz potatoes, 1/2” dice                                                                                                                                                               1.5 cups fish stock                                                                                                                                                    4 oz cod or hake fillets, cut into 1-1/2” pieces                                                                                                 ¼ cup 2% milk  [or 1% or skimmed]                                                                                                                 salt, pepper, parsley

 Cook the bacon until it is almost crispy, remove from the pan, blot dry of fat, and chop coarsely. Pour most of the fat from the pan and add the onions. Cook slowly until soft and transluscent. In another pan, boil the potatoes in water until tender. Drain and salt the potatoes. Put the fish stock, cod, potatoes, and milk in the pan with the onions. Heat slowly until warm. Add the milk and bacon. Add parsley and seasonings to taste. [TIP: Best if held in the ‘fridge for 8-24 hours before you heat slowly [do NOT boil] and taste for seasonings again.]

Ingredients for next week: breakfast, single portion

Dinner, single portion: