Now is the time. You have looked at the photos, read the recipes, thought how nice it would be to lose those extra pounds… So Do It! Start tomorrow and use the Fast Diet for one day. Weigh yourself in the morning, cook and eat the foods shown, and see how it goes for the day. Distract yourself if you feel peckish, feel free to drink lots of hot tea, black coffee, or water. Eat only what is printed below. Then see what you weigh on Friday! You might want to join me again for Monday’s menu.
Ham ScrOmelette: 302 calories 10 g fat 2 g fiber 21.6 g protein 35.2 g carb 219 mg Calcium GF A delicious way to start any day, with lots of protein to keep you going.
1 ½ eggs per person 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. 1/2 oz. ground or chopped ham 2 oz of melon or 1.5 oz apple or 1.5 oz apple sauce blackish coffee or tea or lemon with hot water 5-6 oz green or fruit smoothie or natural apple cider
Chop the ham, slice the fruit, brew your hot beverage. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. When the bottom begins to set, distribute the ham over half of the eggs. {OR warm the ham briefly in the hot pan, pour in the whisked eggs and scramble together until cooked.] Fold the omelette and cook to your favorite degree of doneness. Shake up the smoothie, pour your beverages, and you are off to a good start to your day.
Quesadillas : 295 cal 9 g. fat 2.7 g fiber 18.8 g protein 31.4 g carb 211.5 mg Calcium GF These are great. And you can prepare them ahead, wrap in foil, and grill them later. Thanks to S.M. for that tip.
2 six-inch corn tortillas HINT: Read the package! Make sure that each tortillas is 65 calories each or less. ¾ oz monterey jack cheese, grated 2 Tbsp non-fat cottage cheese, drained 2 Tbsp tomato salsa – drain it if it is very liquid large pinch Mexican oregano 1 oz [¼ cup] cooked shredded chicken breast 1 oz diced sweet potato + 1 oz zucchini OR 2 oz broccoli, steamed OR 1 cup salad tossed with the drained liquid from the salsa and cottage cheese
Heat a cast iron skillet and warm the tortillas on both sides until they are warm, pliant, and beginning to brown in spots. Remove and keep warm in a tea towel. Combine the cheeses, salsa, and oregano. Spoon half of the cheese mixture on each tortilla, then top with shredded cheese. Cook the vegetables. Fold over the tortillas and cook on both sides in the hot skillet until hot and toasty and melty. TIP: I sometimes need to put something on top of the folded tortillas to keep them folded as they begin to cook. No problem after they are flipped.
on-stick spray and break one 2-oz egg into the container. Add 1½ tsp grated Parmesan cheese, salt, pepper, herbs, and screw on the lid. Lower the coddler into barely-boiling water and simmer 4 minutes. Turn off heat and leave the eggs in the water 1-2 minutes longer, depending on how you like your eggs. Meanwhile toast ½ slice of 70-cal bread. Mix ¼ c. blueberries with 1 Tbsp yogurt and serve on the side. Coffee or tea. Fruit smoothie [Blog Post #1] or 6 oz apple cider.
Shrimp Stir-fry with Soba Noodles:
il the bottom is set but the top is still moist. Sprinkle on ¼ oz grated cheese — we like Gruyère or Cheddar. Fold and plate. Meanwhile toast ½ piece of the 70-calorie bread, pour the smoothie out of the jar where you stored it since last time, and sit down to enjoy this with your nearly [or totally black] tea or coffee. If you don’t want the toast, serve with 2 oz apple slices. If you don’t make the smoothie, then make this omelette with 2 entire eggs. It will come out to the same calorie count.
low heat. Remove hot dogs and add 1/3 cup baked beans from a can. Is this not fast and easy? Heat the beans in the pan where the franks cooked to get all their flavor. Meanwhile slice 1 c. zucchini or summer squash and heat in a little water until soft. In the photo you see bits of red pepper in there too. Add a dab of relish [10 more calories] and 5 celery or carrot sticks [not enough calories to mention] and there you are. If that took longer than 15 minutes, I’d be amazed.
up blueberries or strawberries over it all and sprinkle with 1¼ tsp chopped pecans. Serve with tea or coffee, nearly black. By now you know that I like a smoothie with this, but you could substitute 2 more Tbsp of cottage cheese instead. I think of this as the Spa Breakfast!
salmon for a prior meal, say a few Friday’s ago, save out 3 oz, wrap in plastic and freeze to have this meal later. Cook and cool 2½ oz of green beans. Slice or quarter a hard-cooked egg [HINT: use half today and make the other half part of tomorrow’s lunch] and cut 3 black olives in half. Arrange the beans, egg half, olives, and 5 cherry tomatoes over and around the fish. A few slices of radish make a pretty garnish. Another Spa Meal! Do try these sometime soon — they are delicious, attractive, filling, and packed with protein.
bowl and whisk with favorite herbs, salt, and pepper to taste. HINT: IF YOU ARE SERVING ONE PERSON: Beat eggs up with a rotary beater and pour into a measuring cup. Pour half of the beaten eggs into a small jar, put a lid on it, and refrigerate it for next week. Pour the eggs into a heated skillet which has been sprayed with non-stick cooking spray. 
arm. 
oz [that’s 3″ at 1″ diameter] diced carrot. Cook until the carrot is almost soft. Add 2 oz chicken or turkey white meat, 1 oz broken spaghetti noodles, 1/4 cup canned white beans, 1.5 oz [1/3 c.] green beans and 1/2 oz [1.5″ x 3″] cubed Canadian bacon [back bacon for friends in Canada]. Simmer until the noodles are cooked, adding water if the soup looks too thick. 10.1 g Fat; 19.9 g Protein; 28.3 g Carbs
