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.

Diego Rodríguez de Silva y Velazquez was the leading Spanish artist of the Spanish Baroque. I’m not fond of the florid Spanish Baroque architecture, but I am fan of Velazquez. From his baptism date of June 6, we can guess that he was born a few days or weeks before that date in 1599. His family lived in the vibrant economic and cultural hub of Spain, Seville. When he was 12, Diego was apprenticed to the best artist in the city, where he was taught to paint in the traditional, very Catholic style of art. Velazquez married the boss’ daughter and soon surpassed his teacher in skill and technique. His artistic eye was drawn to vivid scenes of the streets around him. Velazquez began to paint ‘genre’ works or ‘bodegones‘ — pictures of common people living their lives, such as the Old Woman Frying Eggs. Velazquez got his big break at age 24, when he was summoned to Madrid to do a portrait of Philip IV, and then was appointed as court painter. In Madrid, he saw the works of Italian masters like Titan and became friends with Reubens who was there for six months. At last, Velazquez was permitted to go to Italy where he saw a new style of art. He reveled in the work of Caravaggio, with its dramatic lighting, and learned from paintings by Titian, Tintoretto, and Michelangelo. Back in Madrid, he worked his way up in the king’s household. Velazquez painted the royal family, and their retainers, and their friends. On another trip to Italy, he painted Pope Innocent X— a portrait that was deemed a ‘miracle’ by other artists. Velazquez’ paintings are life-like and full of emotion — the fun is in deciphering the thoughts going through the subjects’ minds. His ability to paint varying surfaces and textures is masterful. The humanity shown when portraying the differently-abled and minorities is touching. Few artists could rival his skill. Velazquez died four years after his great work,  Las Meninas.

The breakfast is derived from a Spanish Tapas meal, and the dinner is as Spanish as it gets.

Flamenco ScrOmelette: 152 calories… 7 g fat… 2 g fiber… 10 g protein… 11 g carbs… 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]   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 fruit, pour the optional beverages. Great flavors.

Barley Paella: 260 calories… 3 g fat… 8 g fiber… 21 g protein… 43.5 g carbs… 88.4 mg Calcium… PB  Spain is known for its paella, that succulent dish often made with rice and shellfish. The rice and saffron were brought in by the invading Moors and Berbers, who also introduced barley. This recipe is not a classic Paella Valenciana, rather a Paella di Marisco. It tastes good and is even good for you. Son #1 was instrumental in the development of this recipe. HINT: This serves two [2].

2 Servings
½ slice smoked uncured bacon	Cut the bacon into strips cross-ways. Put into a large cast iron skillet over medium heat.
½ c bell pepper, chopped +++½ c onion, chopped ++++ 1/3 c carrot, diced ++++ 1 tsp paprika ++++	Add the bell pepper, onion, and carrot, and cook slowly until soft and transluscent.
2 cloves garlic, chopped +++¾ c tomato, diced ++++	Add the garlic and after 60 secs, add tomatoes. Cook until tomatoes are softened.
¼ preserved lemon ++++ 2 pinches saffron ++++  1 cup seafood stock ++++ 6 Tbsp quick barley, uncooked	Add preserved lemon, saffron, barley, and seafood stock. Partially cover and cook 15 mins. Stir it sometimes.
3 oz mussels, shells or no shells ++++  3 oz shrimp, no shells	Put mussels and shrimp on top, cover fully. Cook until barley is soft and the liquids are absorbed.
per person: 1.5 oz green beans [Roma or string]	In the last few minutes, cook the green beans and serve.

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

baked beans + tomato	1.5 two-oz eggs
3%-fat ham + grapes	mozzarella cheese
slice 70-cal whole grain bread	Mediterranean Vegetables
mushrooms	strawberries
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

canned white beans + leek + tomatoes	pork or turkey tenderloin + fresh ginger
carrot + potato + zucchini	red + green bell peppers + dark soy sauce
onion + green beans + peas	honey + peanut butter + garlic + carrot
short noodles + pesto	crushed red pepper + Sriracha
Sparkling water	Sparkling water