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.

“To be in one’s cups” means to be in the act of consuming alcoholic beverages. No doubt about it: you could be mildly impaired or roaring drunk, but you are drinking. Often the term begs immunity for whatever one says or does in such a state.  Would that stand up in court?   Usually we do not recommend drinking booze on a Fast Day, due to the fact that it represents ‘empty calories.’  Spend your calories wisely on a Fast Day on food that is nutrient rich.  Save the drinks for a Slow Day  [see peterspicksblog for some good wine pairings] but don’t go over-board then either.                                                                      We can have our food “in cups” on a Fast Day, enjoying delicious meals without fear of a hangover.  Both menus today are easy to prepare, with make-ahead options.

Ham-Cup Eggs:   284 calories    7 g fat    2.4 g fiber    18.4 g protein      31 g carbs [15 g Complex] 319 mg Calcium   GF  Easy to prepare ahead and easy on the taste buds.

1 two-oz egg                                                                                                                                                                         1 slice “Cottage Ham” [4” diameter thin slice of ham] I used North Country Smoke House brand at 21 calories/slice                                                                                                                                                                          1 Tbsp cottage cheese                                                                                                                                                         1.5 tsp Parmesan cheese, grated                                                                                                                         2 oz apple                                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                       blackish coffee or tea or lemon in hot water

Fit the ham into an oven-proof container that measures 3.25” in diameter and 1.25” deep. [I used a cleaned tuna can. It was perfect.] You will need to snip  the ham on 2 sides and overlap the meat to make it fit better into the mold. Combine the cheeses and season with herbs/salt/pepper. Whisk in the egg and pour into the ham cup. HINT: I did this the night before and put it in the ‘fridge.Turn on the toaster oven to 350 F and bake the ham cups for 20+ minutes, until the filling is puffed and set. Prepare the beverages and the apple. Use a wide knife to loosten the ham cups from the mold before plating. Some of the egg will have oozed into the mold as it baked, but that was easy to remove too. This breakfast was a real hit.

Squash-Cupped Bison Chili:   215 calories    3.5 g fat    6.8 g fiber   14.7 g protein   34 g carbs   120 mg Calcium  GF  PB — especially if using Chili Non Carne    What an easy, delicious, and satisfying meal.  HINT: One squash is enough for 2 servings. Invite a fellow-Faster for dinner.  Save the remaining chili for another meal later.

Bison Chili:    per cup – 136 calories  3.2 g fat  4.8 g fiber  13 g protein  14.5 g carbs   57 mg Calcium           4 oz ground bison                                                                                                                                                   15 oz canned tomatoes – in chunks or diced drained in a sieve [save the juice]                                      1 clove garlic, chopped                                                                                                                                                     1 cup red onion, chopped                                                                                                                                   1/2 cup green pepper, chopped                                                                                                                         3/4 cup canned red or black beans, drained and rinsed                                                                            2-4 tsp chili   +   ¾ tsp salt   +   ½ – 1 tsp ground cumin                  

Cook the venison, onion, garlic, and green pepper in some of the tomato juices until vegetables are tender. Add remaining ingredients and cook gently until the chili is hot throughout. Taste to see if it needs more seasoning. makes 4 one-cup servings

For tonight’s meal:      5 oz delicata squash, seeds removed                                                                         one cup Bison Chili or use Chili Non Carne[Sidekicks II, posted 4-Oct-’17]                                       2 oz melon, as a garnish

Weigh the delicata squash whole and uncut to get a sense of how much will be 5 oz. You will be cutting off one end of the squash and removing the seeds. Cut a small slice off the very end, so it will stand up as a cup for the chili. Put the squash in the microwave oven and cook it until it can be easily pierced with a skewer. Assemble by standing the squash cup in the middle of the plate, then pouring the chili in and around it. Then position the melon cubes. Teriffic!

Ingredients for next week:

Breakfast, single portion for Monday:                 single portion for Thursday:

Dinner, single portion for Monday:                     single portion for Thursday: