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.
Its that time of year again — the Days of Zucchini. In the Spring, when everyone decided to plant a ‘Covid Garden,’ people forgot that one zucchini plant is enough to feed a family. But that’s one seed out of a package of dozens — so plant more; heck, plant them all! Now you have enough for the village and, if the deer didn’t get them, enough for the county. What to do?? Give it away! To friends [Dear Friends gifted us with 2 zucchini and 2 yellow crook-necks] or to the Food Bank.
It is time for zucchini at breakfast and zucchini at dinner. On non-Fast Days, you can eat it for lunch as well. Might as well enjoy it now: it won’t be fresh from the garden in December, will it? These meals even qualify for the label “Mediterranean Diet.” How ’bout that.
Zucchini-Herb ScrOmelette: 152 calories 8.6 g fat 1 g fiber 11 g protein 7 g carbs 80 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Summer squashes were made to be combined with lots of herbs. Then add cheese: bliss!
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 into a jar with a lid and put it in the ‘fridge for next week. ¼ cup zucchini, grated 2 Tbsp fresh herbs [or more!], chopped 2 Tbsp grated Jarlsberg cheese 1 oz applesauce OR 1.5 oz peaches Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]
Put the zucchini and herbs into a lightly-spritzed non-stick saute pan. Cook until softened and most of the liquid is evaporated. Whisk the eggs with the cheese and pour into the pan. Scramble it or cook as an omelette, hence ScrOmelette. Prepare the beverages and plate the fruit. Ahhhh. The taste of Summer.
Zucchini-Feta Fritter Plate: 288 calories 7 g fat 2.4 g fiber 27 g protein 22 g carbs 285 mg Calcium PB GF – if using GF flour A delightful meal for a hot day: cool, savory, nourishing.
5 zucchini-feta fritters** 3 oz tomato, sliced or cubed or cherry tomatoes 3 oz shrimp, steamed or grilled previously 2 Tbsp plain yogurt
Arrange on the plate and enjoy your easy evening meal.
**Zucchini-Feta Fritters makes 23-24 each: 34 calories 1.3 g fat 0.3 g fiber 1.5 g protein 3 g carbs 34 mg Calcium PB GF — if using GF flour 1-1/8 pound [18 oz] zucchini + salt 1 two-oz egg 4 oz feta cheese, crumbled or diced ¼ cup fresh dill weed OR 2 Tbsp dried 2 Tbsp fresh parsley ¼ c white whole wheat flour ¼ cup self-rising flour Grate the zucchini and put it in a collander over a bowl. Sprinkle with salt and use your fingers to toss the zucchini to distribute the salt. Let sit several hours or overnight. Press on the zucchini to remove any lingering water. Place the zucchini in a clean bowl and add the remaining ingredients. Combine well. Heat a griddle/large skillet and spray with non-stick spray. TIP: I used a 1.5 Tbsp scoop, but a heaping tablespoon would do as well. Make piles of the batter on the cooking surface, then flatten them so the insides will cook. Heat until well-browned on both sides.
Ingredients for next week: Breakfast, single portion for Monday ……… single portion for Thursday:
|1 two-oz egg||1 two-oz egg + pear|
|carne adovado||kippered herring|
|cilantro + apple/applesauce||white whole wheat flour|
|roasted green chilis||dry mustard + milk|
|Optional smoothie||optional smoothie|
|optional hot beverage||optional hot beverage|
Dinner, single portion for Monday: …….. single portion for Thursday:
|egg + lean ground pork||buckwheat soba noodles + egg + oil|
|onion + whole-grain bread||sugar snap peas + onion + scallions|
|lean ground beef + gravy||sugar + garlic + lean pork + sprouts|
|ground veal + milk + peas||fish sauce + hot pepper flakes + cabbage|
|Sparkling water||Sparkling water|