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.

After the fall of the Roman Empire, the Italian Peninsula ceased to be one, united nation. It broke into city states and small fiefdoms which lasted until the 1800s. Some parts were dominated by strong families, others were owned by neigh-boring nations, and varying amounts of land were the property of the Pope. There was no “Italy.” Napoleon conquered the peninsula and divided it into three sections, one of which he personally governed. During that time, the ideas of the French Revolution were introduced, and some Italians began to think about unification and throwing off the old ways. The Congress of Vienna, 1814-15, broke up the landscape again, reverting to conservative rule. Plotting began, fueled by the continent-wide reforms in 1848, and people began to yearn for Risorgimento [Rising Again]. Through elections, the Northern realms began to consolidate, but a larger effort was needed. Giuseppe Garibaldi, a Genoese who had been a freedom-fighter in South America, raised an unlikely army of 1000, “dei Mille” to aid the cause. They were often called the “Red Shirts” because that was their uniform. They were doctors, lawyers, pharmacists, students, and one woman, and in May 1860, they sailed to Sicily. Despite their lack of training and their antique weapons, they were victorious in battle after battle. They moved up the peninsula and on October 26, Garibaldi met Victor Emmanuel II [King of Sardinia, see above map]. Garibaldi officially gave the King all the lands he had conquered. The march of the Mille was ended and the unification of Italy had begun.

Foods from the Italian Peninsula will naturally be on the menu today: with cheese from Parma at breakfast, and pasta for dinner.

Parmesan-Chive Scramble: 159 calories 9.5 g fat 1 g fiber 12.5 g protein 5 g carbs 139 mg Calcium  NB: Food values shown are for the Scramble and fruit only, and do not include the optional beverages.  PB GF  This is the Scramble version of Dear Husband’s ‘Bake’ of the same ingredients. Still wonderful! So is he.

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   1.5 Tbsp grated Parmesan cheese 1.5 Tbsp minced fresh chives 1 oz kiwi fruit or pineapple or apple   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk together the chives, cheese, and eggs. Turn into a hot pan spritzed with oil or non-stick spray. Scramble to perfection and plate with the fruit. Pour your choice of beverages and dig into a bright breakfast, even on a grey day.

Tortellini with Sausage & Spinach:  234 calories 10.6 g fat 3.6 g fiber 15 g protein 25 g carbs 202 mg Calcium   PB  This meal is from the site Salt & Lavender. I jiggered it around a tad, which cut the calories in half and reduced the fat by 75%. AND it still tastes great and goes together in a flash.

Serves 2 –
70-80 g Italian chicken sausage, removed from casing, crumbled or sliced in small pieces	Crumble into a skillet. Cook over med-high, stirring a bit, until browned. Drain fat, if there is any.
56 g/ ½ c/2¼ oz dry cheese tortellini	Par-cook tortellini 4 mins in boiling water. Drain
2 cloves garlic 4 T. chicken broth 8 fl oz canned diced tomatoes with juices ¼ cup whole milk par-cooked tortellini	Slice garlic thinly. Add to pan with these ingredients. Cook 5-7 mins, until tortellini is tender and sauce has reduced to your liking.
2 c spinach, loose packed baby leaves	Cut spinach if large leaves. Add, stir in until it wilts.
Salt & pepper to taste 1 Tbsp. fresh Parmesan/serving	Season w/ salt & pepper as needed, plate, and top with cheese.

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

1.5 two-oz egg = US large	1 two-oz egg  + avocado
Welsh Cheddar cheese	2%-fat cottage cheese
leek	radish sprouts or micro greens
melon	blueberries
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

pork or turkey tenderloin + mushrooms	collard greens + chickpea pasta
vindaloo seasoning + ground ginger	uncured bacon + garlic
canola oil + onion + cider vinegar	onion + crushed red pepper
broccoli + brown rice + garlic + sugar	crushed tomatoes + Parmesan cheese
Sparkling water	Sparkling water