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. Welcome to ______ who is now Following.

In 1066, there was a battle that determined the fate of nations. No, not the Battle of Hastings, but the one right before it — the battle of Two Harolds. In January, the English king had died and the council chose Harold of Wessex to be the next ruler. But William the Bastard, Duke of Normandy, thought he had been promised the throne, and so did King Harald Hardrada, king of Norway. Harald gathered a huge fleet and invaded England near York, the former Viking capital. He was aided by a spy, Tostig Godwinson, brother of King Harold of England. Harald thought he would now waltz through England and take the crown, but he misjudged his adversary. Harold, facing an imminent attack by William, marched his army 45 miles a day for four days to get to York. On the morning of September 25, while Harald’s men lounged in a meadow after breakfast, Harold’s men came over the hill and plowed right into them. The Vikings barely had time to put on their armor. The fight was long and grueling under the warm sunshine. Finally, King Harald was killed, and later the traitor Tostig. The Norsemen fled to their ships and departed, ending the Viking Era. With scarcely a breather, Harold and his men marched back south to Hastings, to engage William. Harold won at Stamford Bridge, but his exhausted army could not win at Hastings, where Harold died. Without the arduous march and battle, it is possible that England could have won the Battle of Hastings, which certainly would have changed the history of Europe forever.

Our menu today would be familiar to both the Vikings and the English: salmon in two forms. Smoked salmon at breakfast, fresh salmon at dinner. Both are winners.

Smoked Salmon Bake: 133 calories 8 g fat 1 g fiber 10.4 g protein 6.6 g carbs 52 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF Gosh this is good. You must try it!

1 two-ounce egg 1 Tbsp soft chevre [goat cheese] ¼ oz smoked salmon, crumbled into pieces 2 Tbsp scallions, green & white parts, diced or sliced 2-3 tsp chopped parsley ¼ cup blueberries  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Put the scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon.  HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 F. 12 minutes, depending on how you like your eggs. Brew your beverage; dish the fruit; shake that smoothie.

Salmon-Dill Casserole:  290 calories 10.4 g fat 6 g fiber 24 g protein 26 g carbs 263 mg Calcium   PB GF  This is a wonderful meal. SO much flavor!!

3 oz salmon, raw 1 cup leeks, sliced 1 clove garlic 2 oz clam juice or fish stock 2 Tbsp milk ½ tsp cornstarch ½ tsp dill pinch nutmeg + pinch cayenne ¼ cup peas 1 oz green beans 

Cut the salmon into one-inch cubes and put in an oven-proof dish, dusting the fish with salt and pepper. Cook the leeks 5 minutes in a pan with a spritz of oil and some water. Slice the garlic and add that to the leeks for an additional 15 seconds. Whisk the cornstarch into the milk and clam juice, then add to the leeks. Cook until it becomes thicker. Take pan off the heat and add dill, cayenne, nutmeg and peas. Pour over salmon and bake around 15 minutes until it is hot through. In the meantime, cook the green beans and drain. Scrape the hot salmon mixture into your serving bowl [I used one 7” bowl per serving], being sure to include all the sauce. Top with the cooked beans. If there is broth left in the bottom of the bowl, don’t be shy – drink it!