Fish or Cut Bait

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.

So we are into early March now, 67 days into 2018.  Remember 3 months ago — when you resolved that you would finally take action to lose some weight?  How’s that going for you? Well the time is now:  Fish or cut bait! Or as Yoda said, “Do or do not. There is no ‘try.'” The Fast Diet [aka: 5:2 diet, IF] is the one to ‘try.’  And to stay with for the rest of your life.  To paraphrase Charles Dederich, ‘Tomorrow is the 1st day of the rest of your life.’  Tomorrow is also the anniversary of the patenting of the telescoping fishing pole. In honor of our fishing theme, both breakfast and dinner will contain fish:  healthy and nutritious!  To obtain that fish, someone had to fish.  Make up your mind to improve your health by losing weight on the Fast Diet.

Maritime ScrOmelette:  307 calories   8.7 g fat   2.5 g fiber   20 g protein   33 g carbs [27.8 g Complex Carbs]   244 mg Calcium   PB GF   Between the salt cod and the potatoes, this breakfast is a taste of the Canadian Maritimes. And then you add the cheddar to kick it into high gear.  Flavor-packed.Maritime ScrOmelette w: melon

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                                                                                                    ¼ oz salt cod                                                                                                                                                                2 Tbsp mashed potatoes  OR  1.5 tsp instant potato flakes                                                                                                                                       1/8 oz Cheddar cheese                                                                                                                                         ½ tsp savory                                                                                                                                                                1 oz melon                                                                                                                                               blackish coffee or blackish tea or lemon in hot water                                                                                   5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

The night before, put the salt cod in a bowl of water for 30-45 minutes. Drain and cut or flake the fish into small pieces.                                                                                                                                In the morning, stir the cod, potatoes, and Cheddar together. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. As the eggs start to cook, scramble in the cod mixture along with savory, salt, and pepper Cook as long as you like. Prepare the beverages and plate the fruit. Listen to some good fiddle music.

Fish & Polenta with Zucchini Ribbons:  261 calories  5.6 g fat  3.9 g fiber  32 g protein  23 g carbs [Complex]  225 mg Calcium  PB  The polenta needs to be made ahead. Simple to prepare and delicious and filling [even though I forgot to add the cheeses!].Fish w: Polenta & Zucchini Ribbons

1 slice of polenta [that’s 1/6 of the recipe from SIDEKICKS II Oct 4, ’17 ]                                              3 oz zucchini ribbons                                                                                                                                             1 oz roasted red peppers                                                                                                                                       1 clove garlic                                                                                                                                                                2 Tbsp crushed tomatoes                                                                                                                                     4 oz firm fish filets, skinless and boneless                                                                                                 large pinch herbes de Province or thyme                                                                                                           1 Tbsp Parmesan, grated                                                                                                                                                    ½ oz mozzerella, grated

Slice the garlic as a julienne. Using a potato peeler, make lengthwise cuts on the zucchini to produce thin ‘ribbons.’ Cut the slice of polenta in half so it is about 1/3” thick. Heat a heavy skillet and spray with a non-stick product. Lay the fish on the skillet and sprinkle with pepper and and salt. Cook on one side, then flip to the other. Add the polenta to the pan at this point. Cook it in the hot pan on both sides until it is warm and beginning to brown. Remove cooked fish and polenta and keep warm. Put the garlic in the pan and stir for about 30 seconds. Add the other vegetables, herbs, salt, pepper, and Parmesan. Stir to combine until everything is warm, about 45 seconds – the zucchini will be just barely cooked. Plate the fish and polenta slices, spoon the vegetables around the polenta, then sprinkle with mozzerella.

Ingredients for next week: breakfast, single portion

1 two-oz egg    +  strawberries 1 Pan Muffin [Not by Bread, Feb 7, ’18]
 Gruyere cheese  pear        +      chicken
 roasted vegetables  radish
 marinara sauce [SAUCY, Dec 6 ’17]  cucumber
 Worcestershire sauce  Medjool date
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

Dinner, single portion:

 4 oz white fish  Canadian or back bacon
 1/2 slice bacon chicken breast
 Parmesan   +  carrots  romain lettuce
 cherry tomatoes  oregano [Mexican or Greek]
 Brussel sprouts  Parmesan
 cauliflower  olive oil & lemon juice
Sparkling water Sparkling water

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