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: a simple way to lose weight and be healthier.
Empires come, empires go. But the Empire of Alexander the Great was remarkable. His life is like a tale from Greek mythology: his mother told him of portents at the time of his birth; he tamed the wild horse Bucephalus at the age of 12; he studied with Aristotle; he won a major battle at age 18. No wonder he styled himself as ‘son of Zeus’ and assumed the status of a demi-god. In his 20 years as King of Macedonia, he took his armies East — all the way to India! — spreading Hellenistic culture along the way. Alexander was wise, he was literate. Alexander was cruel, he was violent when drunk. Alexander was a great leader, but his army and his generals condemned him for adopting ‘Persian’ ways. He died in 323 BC, while on campaign and by June 13, his reign was over. “Look on my works, ye mighty, and despair” could be said of Alexander. His conquests influenced the ambitions of both Julius Caesar and Napoleon.
Echoing the journey of Alexander, we begin the menu with Greek flavors at breakfast and go all the way to India for dinner.
Greek ScrOmelette: 152 calories 9.3 g fat 0.6 g fiber 12.6 g protein 4 g carbs [3 g Complex] 88.5 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Feta cheese is such a lovely ingredient.
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, pour half of their volume into a jar with a lid, and put it in the ‘fridge for next week. 0.37 [3/8] oz feta cheese, reduced fat 1 Tbsp tomato puree [not tomato paste] large pinch of cinnamon + of oregano 1 Tbsp pomegranate seeds –OR– 1-1/4 oz applesauce sprinkled with cinnamon Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]
Cream the tomato puree with the feta cheese and seasonings, then whisk in the eggs. OR Whisk the eggs and pour into the pan. As soon as the bottom of the eggs sets, spread the cheesse-tomato-seasonings on top of the egg. Scramble or cook as an omelette. Prepare the beverages and spoon out the pomegranate/apple for a real taste of Greece.
Tandoori Chicken and Vegetables: 265 calories 4.8 g fat 9 g fiber 20 g protein 32.6 g carbs 99.5 mg Calcium PB GF TIP: You can buy jars of tandoori sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners. Aim for 70-80 calories/ quarter cup
2 oz chicken, cooked or raw ½ cup eggplant, cubed 2 oz broccoli 2 oz bell peppers, cut in chunks 2 oz zucchini, sliced or cubed 2 oz carrots, sliced 1/4” thick or use ‘baby carrots’ cut in quarters ¼ cup brown rice, cooked ¼ c tandoori sauce 2 Tbsp plain, non-fat yogurt
Cook the vegetables together in a little water until they are tender. Add the chicken and the sauce. Warm it all. If the chicken is raw, be sure to cook it through. Either stir the yogurt into the sauce or serve it atop the meal. Plate the brown rice [warm it if cold] and serve the chicken and vegetables on top. Perfect for eating on a hot night or a cold one.
Ingredients for next week:
Breakfast, single portion for Monday ………………. single portion for Thursday:
|1 sweet crepe||1.5 two-oz eggs|
|low-fat French vanilla yogurt||Indian curry powder|
|reduced fat ricotta||tomatoes + strawberries|
|fresh strawberries||plain, non-fat yogurt|
|uncured bacon||optional smoothie|
|optional hot beverage||optional hot beverage|
Dinner, single portion for Monday: …………………. single portion for Thursday:
|cooked chicken + strawberries||two 65-calorie corn tortillas|
|kiwi fruit + spinach leaves||cheddar + enchilada sauce|
|slivered almonds + dry mustard||carrot + broccoli + cauliflower|
|oil + poppy seeds + red wine vinegar||chicken|
|Sparkling water||Sparkling water|