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.

A ‘grab bag’ is a sack that contains small items of unknown identity. As a prize, one is offered the chance to reach in the bag and grab any one of the items. Teachers might do this to provide a reward for a classroom competition. Parents might offer a grab bag at a child’s birthday party. At any rate, you reach in and never know what you might get. Today’s menus are sort of a grab bag — two random recipes that haven’t been posted for a few years. AND they are winners — a real prize! Usually, the recipes have something in common, something that unites them. These are both from Asia, but the other link is that they are good to eat. Who needs more than that?

Kashmiri ScrOmelette: 157 calories 8.5 g fat 1 g fiber 14.5 g protein 5 g carbs [3.5 g Complex] 58 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  The sauce ‘Rogan Josh’ was available in jars on the supermarket shelf, so I incorporated it into these very tasty eggs.

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.  1/3 oz cooked chicken, diced 1 Tbsp [15 ml] Rogan Josh sauce [Taste of India brand] 1 oz strawberries  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]

Whisk together the eggs, sauce and chicken. Pour into a hot non-stick or well-seasoned saute pan which has been spritzed with non-stick spray or oil. Scramble or cook as an omelette. Plate with the berries, pour the optional beverages, and set your aspirations for the day as high as the Himalayas.

Pork & Green Bean Stirfry: 176 calories 3 g fat 5.4 g fiber 20.5 g protein 18 g carbs [10 g Complex] 63 mg Calcium  NB: The food values given do not include the optional serving of rice**  PB GF  This stirfry has a lot of prep work, but the result is rich in the wonderful flavors of East Asia. The recipe does not include rice, but if you read on, you’ll see amounts of rice to serve. HINT: This recipe makes enough to serve 2 [two] people. Food values above are for ONE serving.

	First, make a mise en place .  Seriously — do it.
5 oz pork tenderloin 1½ tsp dark soy sauce  ½ tsp honey  ½ tsp minced garlic 1/8 tsp red pepper flakes	Slice pork into matchstick pieces. Place in a bowl with these ingredients and stir to combine.
4 tsp dark soy sauce   ½ tsp honey 1 tsp peanut butter.	Combine in a micro-wave-safe cup and briefly warm in micro-wave to soften the honey and peanut butter.
6 oz green beans, cut in 1.5” pieces ½ c matchstick carrots	Put beans in a small pan of boiling, salted water and cook 3 minutes. Add the carrots and cook 1 minute. Drain, saving water and vegetables.
1 tsp canola oil	Heat a wok or cast iron skillet over high, then add oil. Add pork mixture and stir-fry 1 minute.
	Remove cooked pork to a clean bowl and stir in the soy-honey-peanut mix.
2 Tbsp bean-carrot water 2 oz red bell pepper, cut in strips more bean-carrot water, as needed	Put carrot-cooking water in the dish that had the soy-honey-peanut mixture. Swirl around to get those flavors into the water. Pour flavored water into the wok and add the bell peppers. Stir-fry 1 minute – add more water to keep it sizzling.
½ tsp garlic  1.5 tsp minced fresh ginger	Add beans, carrots, ginger, + garlic to peppers in the wok and stir-fry 1 minute.
	Return pork to the wok and stir-fry until heated, ~1 minute.
sliced scallion  Sriracha optional rice**	Plate with optional rice, and top with scallion and extra Sriracha

**If using ¼ cup medium-grain white rice as a garnish, then add these food values: 50 calories 0 g fat 0.3 g fiber 1 g protein 11 g carbs [these are all simple carbs] 0 mg Calcium

**If serving with ¼ cup medium-grain brown rice, then add these food values: 54 calories 0.4 g fat 1 g fiber 1 g protein 11 g carbs [these are all Complex carbs] 5 mg Calcium

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

1.5 two-oz eggs	1.5 two-oz eggs
Hawayij spice	puttanesca sauce
deglet noor dates	blueberries
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

ground lamb	mackerel filets, fresh or frozen
brown rice	gooseberry jam or jelly
Gruyere cheese	zucchini
Mediterranean vegetables
Sparkling water	Sparkling water