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.

George Fox was a Dissenter. After the Church of England broke away from the Roman Catholic Church in the 1500s, they took a dim view of all who did not toe their religious line. Thus the Puritans and other groups were called Dissenters. Fox grew up in a community of Puritans in Leicester-shire, England, where his father was a prosperous weaver. From a young age, George was religious and serious. He was sent to work as a shepherd, and he enjoyed the quiet and simplicity of that life. By his late teens, George was annoyed by people who lived in wealth, far from his idea of a Christ-like life. Over the next few years, his ideas coalesced around worship without clergy, where each participant was free to hear the voice of God for him/herself. In 1652, while on Pendle Hill in Lancashire, Fox had a vision of a huge crowd of people who thought as he did, so he set out to find them. He became an itinerant preacher and gathered a group of believers who were willing to go out to preach also. Fox was an accomplished and convincing speaker, and he inspired many to join him, despite the fact that vocal Dissenters could be imprisoned or beaten due to their beliefs. He and his wife, the widow Margaret Fell, were often in jail. Nonetheless, The ideas of the Society of Friends [nicknamed ‘Quakers’] spread far and wide, many members going to the New World for religious freedom. Fox decided to visit them and he traveled extensively — Barbados, Jamaica, North Carolina, Maryland, Pennsylvania. He conversed with the powerful [Thomas Cromwell], the influential [William Penn], and the ignored [American natives], yet remained humble and true to his convictions. George Fox died on January 13, 1691, and was buried at Quaker Gardens, Islington, UK.

Our breakfast is from northern England, home of George Fox. The dinner is from Philadelphia, The City of Brotherly Love, founded by Quakers and influenced by them for hundreds of years.

Kipper Bake: 138 calories… 7.5 g fat… 1 g fiber… 11 g protein… 5.4 g carbs… 90.4 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PG GF  Kippers and eggs are a classic combination for breakfast, and here they are in an easy bake.

One 2-oz egg ++++ ½ oz kippered herring ++++ ¼ tsp dry mustard, such as Colman’s ++++ 1 Tbsp reduced fat ricotta cheese ++++ 1 oz apple ++++ Optional:  5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] 

The night before: soak the kippered herring in warm water for 1-2 hours. Remove from water, rinse, and flake or chop finely.  In the morning: Spritz a ramekin or other oven-safe dish with non-stick spray. Set the toaster oven at 350 F. Whisk everything, except apple, together and pour into the baking dish and bake at 350F for 12-15 minutes. Plate with the fruit and have a fine day.

Philly Cheesesteak en Casserole: 264 calories… 11 g fat… 1 g fiber… 33.7 g protein… 11 g carbs… 263 mg Calcium…  GF The iconic street food of Philadelphia has been made over for Fast Day. By the way, provolone is the original cheese for this dish – NOT Cheeze-Whiz.

+++ 2½ oz rare roast beef, shaved ++++ 0.8 oz Provolene cheese ++++ 1 oz onions, sliced ++++ 1½ oz broccoli florets ++++ 1 slice 70-80-calorie whole-grain bread [Martins’ is the best] +++

In a small skillet sprayed with non-stick spray, cook the onions in a little water until they are limp but not browned and set them aside. Take a slice of Martin’s potato bread and cut out a bell shape using a 3-4” cookie cutter. Lightly toast the bread. Add the beef to the pan and cook the meat while chopping at it with a metal turner. Add the onions when the beef is grey-colored and soft. Boil/steam the broccoli while the meat cooks. Lay the cheese over the meat and take the pan off the heat. The cheese will melt onto the beef. Make room in the pan for the broccoli and top with the bread bell. Enjoy your taste of Philadelphia while you hum the theme to Rocky.