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.

My mother told me that there are seven basic plots in literature, and one of them is the story of the “Star-Crossed Lovers.” This plot centers around two people who are in love — yet fate intervenes, in one way or another, to keep them apart. Shakespeare coined the term, implying that one’s astrology [one’s stars] controlled one’s destiny. Shakespeare also created the iconic, classic example: Romeo and Juliet. As he told it, the two teenagers lived in Verona, Italy in the 1500s. When they meet at a party [which Romeo has crashed], they are instantly smitten. The problem is that their families are feuding, a feud that is both petty and lethal. Yet the two vow to wed in secret, aided by the culpable Friar Lawrence who gives Juliet a potion that will mimic her death. She is laid in the family crypt, but Romeo, returning from exile, is not in on the plot. He finds her seemingly lifeless body and drinks poison to kill himself out of sorrow. At that moment, Juliet awakes from her induced coma, finds her husband dead, and stabs herself with his dagger. The tale of star-crossed lovers doesn’t always end in double suicides, but Shakespeare was a dramatist.

Juliet’s birthday is Lammastide-eve, thus July 31 [even though Verona officially celebrates it on 16 September –???]. She was 14 years old in the play. Even though she is a fictional character, people write letters to Juliet — some 300 per month. A squad of volunteers answers each letter to Juliet, and you could join them.

Spinach Fritatta: 151 calories… 7.5 g fat… 2 g fiber… 14 g protein… 7 g carbs… 157 mg Calcium…  NB: Food values shown are for the plated items only, and do not include the optional beverages. PB GF Long an item in food magazine brunch articles, it was time to take Fritatta to the Fasting table. Wait no more: this is delicious and filling.

++ 1 two-oz egg ++++ 1 egg white ++++ 3 Tbsp cottage cheese ++++ ¼ oz Manchego cheese, grated ++++ ¼ cup scallions, chopped ++++ 3 Tbsp cooked spinach, pressed, drained, and chopped ++++ salt to taste + nutmeg + granulated garlic ++++ 2 oz strawberries ++++  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] ++

Combine the cheeses, spinach, scallions, and flavorings. Spritz a 4” custard cup with non-stick spray and spread the cheese mixture evenly in the bottom. [Since I was cooking for 2, I used an oval 5×7” baking dish]  HINT: do this the night before and leave on the counter. Set the oven for 375 F. Beat the eggs until broken up and frothy. Pour over the spinach/cheese mixture and bake for about 20 minutes. Meanwhile, prepare the beverages and plate the fruit. Breakfast is great.

Shepherds’ Salad: 286 cal… 14.5 g fat… 5 g fiber… 21 g protein… 21.5 g carbs… 311.5 mg Calcium…  PB GF  This delightful meal is from Lynne Rossetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette as indicated below.

++ ½ oz salami ++++ 1/3 c white beans ++++ 2½ cups/3 oz lettuce, from the garden, the store, or ‘wild greens’ : sorrel, dandelion, or lambs quarters ++++ 1 oz mozzerella ++++ 1 radish, thinly sliced ++++ 2” celery, thinly sliced on diagonal ++++ ½ oz chicken breast ++++ 2 tsp of boiled dressing** or vinaigrette dressing++

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious, even if you didn’t have to forage for it yourself.

SHEPHERDS’ SALAD DRESSING  1/3 cup	1 serving = 2 tsp = 32 calories
3 Tbsp olive oil  4” rosemary  6 sage leaves	Put in a pan and simmer 5-10 minutes.
4 smashed cloves garlic  pinch of hot pepper flakes	Add to the pan and stir for a few seconds.
½ cup red wine vinegar	Add vinegar and boil the liquids down to 1/3 cup.
	Strain and cool before serving. Put the remainder in a jar and store to use anytime.

++Vinaigrette Dressing makes 6 Tbsp, enough for 9 servings  1 serving = 1½ tsp = 52 calories ++++1 Tbsp cider vinegar ++++ ¼ tsp salt++++++++ +++ 4 Tbsp olive oil + 1 ½ tsp cold water + ½ tsp tarragon or thyme ++

Whisk vinegar and salt, let sit 5 minutes. Add vinegar to oil, water, herbs, then whisk again.

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

whipped cream cheese	16-oz can black beans  + raspberries
herring marinated in white wine	parsley or cilantro + garlic
Finn Crisp crackers	smoked paprika + ground cumin
cherries	rolled oats + plain, low-fat yogurt
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

sourdough rye bread + whipped cream cheese	4 oz bison burger + catsup
fresh spinach + tomato	coleslaw + mushrooms
smoked salmon + hard-boiled egg	90-calorie slider bun
strawberries
Sparkling water	Sparkling water