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.

In 1370, during the 100-Years-War, French King Charles V [ruled 1364-1380] began to build a fortress for the defense of Paris. The River Seine had always been Paris’ “moat”, but as the city expanded off its islands, other measures were needed. A massive ‘bastide’ or fortress was designed with 4-meter thick walls, a moat, and eight 22-meter towers surrounding a courtyard. It would stand on the Right Bank, not far from the royal residence at the Louvre. The royal government and the treasury could be sheltered there should the city be attacked. It was completed in 1382 under Charles VI [ruled 1380-1422]. Scroll through the list of kings to Louis XIII [ruled 1610-1643]. Fearful of usurpation by nobles, La Bastille [a corruption of ‘bastide’] became a prison for noble prisoners. Like today’s ‘white-collar prisons,’ life for imprisoned nobles was rather comfortable: their own furniture, books, servants, fine food. The prison’s population included those who committed treason; those who offended the king; those nobles who’s family thought them insane; and vocal opponents of the Catholic Church [Protestants]. Although life there was fairly nice, the noble class had a great fear of the prison, symbolizing as it did, the King’s absolute power over them. Under King Louis XV [ruled 1723-1774], an increasing number of commoners were held there — in very horrid conditions. By the time of Louis XVI [ ruled 1774-1789], most of the population of Paris hated and feared the prison. For them it was a symbol of oppression and their lack of rights. In truth, the 400-year-old building was difficult to maintain and the government was talking of tearing it down. Prisoners were sent elsewhere. Thus, when the populace had had enough, when the people stormed the Bastille on 14 July, 1789, there were only seven prisoners to release. Further venting their fury, the people began to tear down the building with their bare hands. A contractor secured the job to finish the demolition. He sold rubble as souvenirs, along with a certificate of authenticity. Most of the stones went to build a new bridge, Pont de la Concorde. No sign of it can be seen at La Place de la Bastille today. But every 14 Juillet, people go there to dance, a tradition since 1790.

For breakfast, a meal fit for a king and named for the church where the kings were buried. The oranges with the breakfast are a truly regal touch — the kings kept glass houses to raise oranges out of season. For dinner, a meal fit for a citoyen/citoyenne of the new Republique.

Saint Denis Bake: 111 calories 3 g fat 1.5 g fiber 10 g protein 7 g carbs 46 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF James Beard provided the recipe, the famous church north of Paris provided the name. Sumptious.

1 two-oz egg 1 Tbsp scallion or leek, chopped ¼ oz mushroom, chopped ½ clove garlic, chopped ¼ oz 3% fat ham, chopped ¼ oz chicken liver pate 1 Tbsp parsley, chopped 2 slices orange   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]

Put the chopped vegetables and ham into a small non-stick pan which has been sprayed with cooking spray or oil. Stir-fry over medium heat until the scallion and garlic are limp and the mushroom liquid has evaporated. Cool a bit, then stir in the liver pate and the parsley. Whisk the egg with the cooked mixture, add salt and pepper, and scrape into an oven-safe dish or ramekin which has been spritzed with non-stick spray. Bake at 350F for 12-15 minutes. Plate with the oranges and have a royal breakfast.

Meat & Broccoli Galettes:  295 calories 9 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190 mg Calcium  PB  This utilizes galettes/crepes from batter which you can prepare now, use for tonight, and freeze for later.

1½ oz broccoli, cooked  3 savory galettes/crepes   1¾ oz chicken breast, cooked OR 1.75 oz ham from deli [3% fat]  2½ Tbsp bechamel sauce with cheese  ½ oz cherry tomatoes

Prepare 3 galettes and lay flat on a baking sheet. Warm the oven to 320 F. Chop the cooked broccoli and dice the meat. Stir together with the bechamel sauce. Add salt/pepper/herbs to taste. Divide the mixture among the crepes. Fold the crepes over and press gently. Cover the crepes with foil so they don’t dry out and heat until warmed through, about 15 minutes. Plate with the tomatoes. Voila!

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

1 two-oz egg + bleu cheese	1.5 two-oz eggs  + pear
blueberries + wild mushrooms	oyster mushrooms [Pleurotus ostreatus]
olive oil + butter + garlic + shallots	red bell pepper
thyme + walnuts + parsley	garlic
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

3 oz white-fleshed fish + egg white + basil	chicken breast + part-skim ricotta
white whole wheat flour + Parmesan cheese	cilantro + sriracha
crushed tomatoes + lemon zest + capers	Swedish cucumber salad + sugar snap peas
mozzarella + green beans	Cherry tomatoes  +  Finn Crisp crackers
Sparkling water	Sparkling water