Comparing Plans: 30 per Week

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. 

Diets should be designed to help you become healthier, usually by losing weight. And that is a good thing, but often when people diet by cutting out food groups, they become less healthy because there is not enough variety in their food. When that happens, nutrients are lost, along with fiber. But inside your intestines, where your food is digested and absorbed into the body, something else happens: the loss of microbiota. Studies have shown that the less the diversity of your microbiota, the less healthy you are in the long run. The ’30 per Week’ challenge has you aiming to eat at least 30 different plants each week — vegetables, fruits, grains, seeds, leaves — to boost microbiota populations. Think that is difficult? If you eat a slice of whole wheat bread for breakfast, that is from only one plant. If you switch to 10-grain bread, then you are one-third toward the goal! Folks who are following a Mediterranean Diet or a Plant-Based Diet or a MIND Diet will see that this way of eating will be easy to fold into their meal plans.

This plan dovetails nicely with the Fast Diet, since lots of meals can be constructed that meet the <300 calorie goal, but also have a variety of plant matter. It is true that I could eat a breakfast of a cheese omelette which contains no plants at all, but that might be one meal of 14 in a week. Dear Husband and I have found it to be an interesting and highly achievable challenge to eat 30 per Week. Try it!

Is this food allowed on this diet…30 per WeekOn Fast Days
Fatty Animal protein: beef, lamb, porkIn moderationYes
Lean Animal protein: chicken, turkeyYesYes, preferred
Eggs Yes Yes 
Beer, wine, cocktailsWine, maybeOn Slow Days
Grains, starches: whole grain versionsyesin moderation
Nuts + seedsYes in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeasYes Yes 
Seafood protein, especially with Omega-3 fatsYesYes 
Apples, melons, pears, all other fruitsYesYes 
Berries of all kindsYes Yes 
Leafy green vegetables: spinach, chard, kale, lettuceYesYes 
Dairy: Cheese, milk, yogurt In moderationSome 
Vegetable oils: olive, canolaYes in moderation
Animal fat: butterIn moderationin moderation
Root vegetables: beets, sweet potatoes, carrotsYesYes 
Other vegetables: onions, tomatoes, peppersYesYes 
Higher fiberYes Yes
Daily Carb intakeVariety of grainsKeep it low
Whole grains Yes Yes
Simple carbs: cookies, pastries, cake, bread, processed foodsNot recommendedNot on Fast Day
Number of days per week to follow the regimin 7 of 72 of 7
Do calories matter?No Only 600 on Fast Days

The breakfast today contains 5 different plants, while the dinner provides 6 more. See how easy that was?

Flamenco ScrOmelette: 152 calories 7 g fat 2 g fiber 10 g protein 11 g carbs [10 g Complex] 51 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  The same flavors of a tapas meal now found in your breakfast scramble. Very good.

1½ 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 1½ Tbsp tomato puree ¾ oz bell peppers, chopped 1½ Tbsp onions, chopped 2 pinches cayenne pepper + large pinch chopped parsley + salt to taste 1 oz pear  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]

If starting the night before: Put the peppers and onions in a micro-wave safe container and nuke them for 1 minute. Stir in the tomato puree and the seasonings. Leave on counter overnight.

If starting at breakfast-time: Spritz a saute pan with non-stick spray and heat it. Put the vegetables into the hot saute pan to cook, then add the eggs and seasonings. Scramble together [or cook like an omelette] until the way you like it. Plate with the melon, pour your beverages of choice. Great flavors.

Santa Barbara Salad: 280 calories 13 g fat 6 g fiber 16 g protein 21 g carbs 106 mg Calcium  PB GF  From a Washington Post food column, this salad sings of California.  HINT: This amount serves 2 [two]. Invite a friend or save for lunch later in the week.

½ head Boston or buttercrunch lettuce 1 cup grape or cherry tomatoes ½ medium apple, cored and diced ½ cup diced chicken breast ¼ cup chickpeas 1 oz soft goat cheese 1½ tsp pine nuts 1 Medjool date ½ two-oz egg, hardboiled  per serving: 1½ tsp cinnamon dressing

First prepare the dressing and refrigerate. Next, toast the pinenuts until they just begin to brown. Take off heat and set aside. Shred the lettuce and put in a bowl along with all the other ingredients. Toss with 1½ tsp dressing per serving. Play a Beach Boys song and wear your sunglasses.

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

1 two-oz egg + whole tomatoes1.5 two-oz eggs 
feta cheese + paprika + garlicroasted green chilis
orange/red bell pepper + onionapple
cumin + cayenne
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

6 felafel patties breast meat, raw or cooked
fresh tomato + one 140-calorie pita breadbechamel sauce w/ cheese
orange/yellow bell pepper5 buckwheat galettes
red onion + lemon juiceasparagus
Sparkling waterSparkling water

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