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. Join me in the Fasting Lifestyle.

Rupert was a Frank who was born around 660 CE somewhere in Gaul. Rupert may have been related to the Merovingian royal line. He chose to make a career in the church, and it turned out pretty well. Working his way up the ranks of the church, he was named Bishop of Worms, with the charge to convert the local non-Christians. At first he was accepted for his piety, but eventually the people turned on him and drove him out of town. His next posting was to convert the Bavarians. Rupert and his acolytes sailed down the Danube River, preaching in every town with great success, and converting the ruler, Duke Theodo II. Rupert had heard of a ruined Roman town in modern Austria, and he asked permission to set up a monastic community there. The Romans had called it Iuvavum. Rupert built the Church and monastery of St. Peter, and a convent where his niece Erendruda became the Prioress. All followed The Rule of Benedict. In an effort to stimulate the local economy, Rupert promoted the salt-mining industry at the site. This was not a new idea — salt had been mined there by the Celts, then a little bit by the Romans, but the mines were unworked for 200 years. Rupert declared that the name of the community should be Saltzburg [‘Salt Fortress’], and so it is still today. The city became wealthy and was a center of Christian power. Rupert died on March 27, c. 715 CE, after saying Easter mass. He is buried at Saint Rupert’s Cathedral. Salzburg holds their St Rupert Festival on August 24.

At the St Rupert Festival, people eat lots of pork schnitzel, so we will have that at dinner. It is traditional to eat salty food in honor of St. Rupert. Our breakfast contains a common Medieval use for salt: storing fish in salt to preserve it.

Medieval Omelette: 194 calories…11 g fat… 0.7 g fiber… 18.5 g protein… 4 g carbs… 86 mg Calcium…  NB: Food values shown are for the plated foods only, and do not include the optional beverages.  PB GF In Medieval times, fish was an important protein source any day. Add to that the fact that one was obliged to skip the meat on the many church-dictated fast days, fish became a must-have commodity. For those inland or not near water, salted and smoked fish were the answer. Salt cured cod, kippered herring, smoked salmon: these were part of a well-stocked larder. Our breakfast is flavored by fish.

++ 1½ 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 oz kippered herring OR 0.75 oz salt cod ++++ 1 Tbsp 2%-fat cottage cheese ++++ 1 clove garlic, minced ++++ 1 oz strawberries ++++ 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] ++

The night before: put the fish into 1 cup+ water, and soak 30 minutes. Drain, cover with water, and soak overnight.  Next morning: Drain fish, blot dry, mince. Whisk the cheese and garlic into the egg, then stir in the fish. Pour into an oil-wiped non-stick pan over medium-high heat, and cook until the bottom is set and the top is cooked to your taste. Fold and plate with the fruit.

Pork Schnitzel: 233 calories… 10 g fat… 3 g fiber… 14.4 g protein… 23 g carbs… 31 mg Calcium…  PB If you find breaded pork loin cutlets at the butcher shop, snap them up for this easy, yet low calorie meal. Have the butcher verify that the cutlet is indeed 3 oz in weight.

++ 3 oz breaded pork loin cutlets [each ounce: 62 calories– 3 g Fat– 0.3 g fiber– 4 g Protein–  4.4 g carbs — 6 mg Calcium] ++++ 2 oz beets ++++ 1 oz small roasted red potatoes ++++ ½ oz mushrooms ++

Set the oven for 425F. Slice the potatoes in half and place in an oven-proof pan. Spray liberally with non-stick spray, sprinkle with salt and pepper, and put in the oven. Set timer for 15 minutes. [Check the potatoes for done-ness at 15 minutes. They may need another few minutes – your call.] While the potatoes cook and the beets warm up in a pan, spray a heavy non-stick skillet with non-stick spray. When it is hot, begin to cook the pork schnitzel. Cook for 2-3 minutes on one side, then flip it over and put the mushrooms in the pan as well. Cook both for another 3 minutes. Plate the pork and vegetables. Pour the mushrooms on top of the schnitzel along with any pan juices. Very simple and satisfying.

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

apple +++ melon +++ deglet noor date	1.5 two-oz eggs
plum — canned or fresh	1/4 oz pork loin + 2 Tbsp baked beans
cinnamon +++ almond meal	strawberries
plain low-fat yogurt ++++ optional cider syrup	Worcestershire sauce + HP sauce
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

Ahi tuna or a mixture of fish ++++ fish stock	butternut squash +++ corn kernels ++++ cumin
Laughing Cow cheese ++++ 2 buckwheat galettes	canned kidney beans ++++ canola oil
Bechamel without cheese  +++ cauliflower	onion ++++ red + green bell pepper +++ oregano
carrot ++++ zucchini	crushed red pepper +++ optional: turkey
Sparkling water	Sparkling water