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. Simple way to lose weight and be healthier.

On January 1st, I suggested that you ease into the Fasting Lifestyle by eating a Fast Dinner two days each week, to see how you liked it and if you lost any weight. How did that go for you? You might be brave enough now to start to add breakfast to your regimen. So here are two possibilities.

Some people don’t eat breakfast: either they aren’t hungry when they wake up or they find that once they start eating, they want to continue to eat. OK. Breakfast is not the ‘most important meal of the day’, despite what the cereal-makers tell you. So for those who want to have their first meal later, this Czech breakfast is fabulous — it is more like a lunch! Whether you eat it at 7 am or at noon it is delicious and satisfying. It would be an easy meal to pack to eat at work.

Czech Breakfast:  233 calories 5 g fat 3.8 g fiber 11.7 g protein 37 g carbs [18 g complex] 65.6 mg Calcium   NB: The food values are for the meal and fruit only and do not include the optional coffee. I’m told that the majority of citizens of the Czech Republic eat this for breakfast daily. Join them.

1-1.6 g sourdough rye bread 1 oz sliced ham, 3% fat ½ oz Hermelin cheese, or substitute Camembert 2 yellow plums   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] NO Smoothie today

Whether you pile everything on the bread and eat it that way, or sample each item separtly, this is a hearty way to start the day. For those of you who start your day with lunch, this is for you.

If you are the hot-food-at-breakfast type, then try this meal. The protein in the eggs staves off hunger, while the fiber in the spinach makes it extra filling. The cheese just makes it taste even better. With pre-preparation and packaging, this meal could be taken to work to eat later in the morning — if you have access to a toaster oven. Nothing says the eggs must be eaten at dawn.

Chevre & Spinach Bake:  132 calories 7 g fat 2 g fiber 9 g protein 9 g carbs [8.7 g Complex] 57 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  This one is really delicious.

1 two-oz egg 2 tsp creamy chevre cheese 2 Tbsp cooked spinach, drained/squeezed and chopped [frozen works well, just be sure to thaw and drain it the night before] lemon-dill seasoning + salt + pepper 2 oz pear OR 2 oz apple OR applesauce   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Combine the spinach, cheese, and seasonings. Whisk in the egg and pour into a lightly-oiled or spritzed ramekin. Bake at 350 degrees F. for 12-15 minutes. Meanwhile, prepare the beverages of your choice and plate the fruit. What a nice way to start the day.

Ingredients for next week: Breakfast, single portion for Monday …………………….. single portion for Thursday:

1 two-oz egg + Parmesan cheese	1.5 two-oz eggs
tomato + black olive [kalamata]	feta cheese + cinnamon
cottage cheese, low-fat + broccoli	oregano + tomato puree
plum OR cherries OR strawberries	pomegranate seeds or applesauce
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

purchased, dried cheese tortellini	beef chuck steak + green pepper
garlic + tomato + lemon juice	white whole wheat flour + onion
black kale + olive oil	stewed tomatoes
Parmesan cheese + red pepper flakes	carrots + green beans
Sparkling water	Sparkling water