Comparing Plans: MIND

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. Simple way to lose weight and be healthier.

Paleo and Keto diets are all the rage, but it seems to me that the MIND Diet should be better-known. It was developed in 2015 at Rush University Medical Center in Chicago from two widely-regarded diets: the Mediterranean Diet and the DASH Diet. The name is a real smash-up: Mediterranean-DASH Intervention for Neurodegenerative Delay. As that implies, the diet has genuine benefits for those who wish to forestall neurodegenerative disorders such as Alzheimer’s and Parkinson’s Disease. Furthermore, although it is not an eating plan aimed at weight-loss/body health, it could help to lower cholesterol and weight. Since Dr Mosley recommends a Mediterranean Diet for Slow Days, it is remarkably easy to merge this with a Fasting Diet. Dear Husband and I tried it out, designing a month-long plan of eating, and were glad to see how easy it was to follow. According to a study of 900+ seniors, those who followed the plan religiously reduced their risk of Alzheimer’s Disease by 53%. Those were less punctilious, still reduced their risk by 35%. Those are great numbers. I’m up for that. The chart below shows how nicely the MIND and FAST play together.

Is this food allowed on this diet…MINDOn Fast Days
Fatty Animal protein: beef, lamb, porkNo Yes
Lean Animal protein: chicken, turkey8 oz/weekYes, preferred
Eggs Yes Yes 
Beer, wine, cocktails5 oz red wine dailyOnly on Slow Days
Grains: brown rice, whole wheat pasta, whole cereal Yes Yes, in moderation
Nuts + seeds3 oz/week Yes, in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeas4 oz/week Yes 
Seafood protein8 oz/week or moreYes 
Tropical fruitslimitedYes 
BerriesYes, often Yes 
Leafy green vegetables: spinach, chard, kale, lettuce1 oz/day or moreYes 
Cheese No Some 
Vegetable oils: olive, canolaYes Yes, in moderation
Animal fat: butterNo Yes, on Slow Days
Root vegetables: beets, sweet potatoes, carrotsYes Yes 
Other vegetables: onions, tomatoes, peppersYes Yes 
Higher fatNo No 
Colorful vegetablesYes Yes 
Higher fiberYes Yes
Daily Carb intakeunmeteredKeep it low
Complex carbohydrates: whole grains 3oz/day Yes
Simple carbs: cookies, pastries, cakeNoNot on Fast Day
16:8 intermittant fasting recommendedYesYes 
Number of days per week to follow the regimin 7 of 72 of 7
Do calories matter?No Yes, 600 on Fast Days
source: https://health.usnews.com/best-diet/mind-diet

Our meals today draw from ingredients that hew to the guidelines of the MIND Diet: whole-grain bread and a brightly-colored vegetable for breakfast, followed by beans with leafy greens for dinner. The soup also makes for a fine lunch, which is another time to eat your healthy ingredients.

Bruschetta Toast: 210 calories 12 g fat 4 g fiber 9.5 g protein 20 g carbs [12 g Complex] 56 mg Calcium  PB  This one was a serendipidous invention and it turned out to be yummy.

1 slice whole-grain seedy bread [Dave’s Killer Bread is great] one 2-oz egg 3 Tbsp Bruschetta sauce  – strain it if too liquidy 1 oz pear  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Toast the bread lightly and pan-fry or poach the egg. Spread 2 Tbsp of the bruschetta on the toast and top with the egg. Dollop the remaining bruschetta on the egg. Plate the fruit. Eat with knife and fork or with your hands. A taste sensation.

Bruschetta Sauce: makes 2 cups 1 cup= 285 calories 28.5 g fat 3 g fiber 2 g protein 10 g carbs 2 mg Ca
½ pound plum tomatoes
3-4 Tbsp extra-virgin olive oil
1 clove garlic + 1 scallion
½ tsp crushed red pepper flakes + ½ tsp salt
1 tsp fresh oregano, chopped
1 tsp fresh tarragon, chopped
2 Tbsp fresh basil, chopped
1 tsp fresh maarjoram, chopped
Core and quarter the tomatoes. Peel and crush the garlic.
Slice the scallion. Put all of these ingredients into a food processor and pulse off and on to make a chunky sauce.
½ pound plum tomatoesCore and quarter the tomatoes. Add to the above and pulse a few more times.
1 Tbsp balsamic vinegar
1½ teaspoons red wine vinegar
Pour the tomato-herb mixture into a bowl and stir in the vinegars.
This is the sauce that I mentioned in SlowDays: Bruschetta https://wordpress.com/post/fastingme.com/14162

Three-Bean Soup:  241 calories 3 g fat 29 g fiber 16 g protein 39 g carbs [32 g Complex] 134 mg Calcium  PB GF   A cold evening and a bowl of bean soup – so satisfying and delicious. HINT: This recipe produces 11 cups of soup. One serving = one cup A fine way to use up some of those beans that you hoarded when the Pandemic began.

1 cup dry navy beans** + 1 cup dry kidney beans** + 1 cup dry soldier beans** 2 Tbsp salt + water to cover beans 4 oz ham bone or ham hock, with some meat 1 cup onion, chopped 28 oz crushed tomatoes 1 tsp chili powder + 1 tsp dried basil 3 Tbsp lemon juice + salt + pepper to taste per serving: 1/2 cup baby spinach leaves cut as chiffonade **Any combination of beans will do. Add other types of beans or pulses, such as lentils, to create a 5-10 bean soup.

Rinse the beans in a collander under running water. Put them into a large bowl or cook pot and cover with 3-4” of water. The beans will double or triple in size as they absorb the water. Add salt and let the beans sit overnight. Next day, drain the water and discard. Put the beans in a large cook pot along with 1½ quarts water and the meaty bone. Bring to a boil, then turn down to a simmer and cover. Let cook slowly for 2 hours. Add the onion, tomatoes, and flavorings. Fish out the ham bone and cut the meat from it. Dice the meat, add back to the pot, and simmer slowly for one hour. Serve with ½ cup fresh baby spinach leaves stirred into the hot soup in each serving bowl at the last minute.

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

1 two-oz egg + lots of fresh herbs1 two-oz egg, hard-boiled 
Crushed tomatoes + low-fat cottage cheese1 slice whole-grain dark bread @ 70 calories
anchovy + cooked chicken meatchicken dinner sausage
pear2 prunes + onion
Optional smoothie
optional hot beverageoptional hot beverage

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

quail/pheasant + rabbit liver + peascabbage + onion + rutabaga/turnip
Dijon mustard + fresh cranberries + eggcarrot + parsnip + dry green lentils
rich broth + turkey + onion + wild boarpork loin + frozen spinach + fresh spinach
mace + carrot + Arnold Sandwich Thin [100 calories]mace + dry mustard + caraway seed
Sparkling waterSparkling water

Boticelli

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. Simple way to lose weight and be healthier. Welcome to freeketodiet and fraidycatfinance and morningfatmelter14 who are now Following.

Sandro Boticelli [born March 1, 1445 as Alessandro di Mariano Filipepi, but called ‘boticelli’ or ‘little barrel’] was yet another of the great artists of Florence, under the patronage of the Medici Family. He painted in the Renaissance style from 1470 to 1500. True to his time, he depicted religious themes, figures from Greek mythology, and society people in the style of Classical figures. His paintings are full of light and motion and beautiful people. He had many patrons and his skills were in great demand, but Sandro fell under the spell of the ascetic clergyman Savonorola, and he began to consider his mythological scenes to be irreverent. Some say he burned them, some say he refused to take new commissions. For whatever reason, Sandro’s style changed; he was not hired so often, and he was eclipsed by his contemporaries until his death in 1510. His posthumous legacy was obscured as well, until the late 1800s when there was a resurgence of interest in Florentine Renaissance art, permitting Boticelli again to take his place among the greats.

One of Boticelli’s most famous works is Primavera, an enormous painting showing the Goddess Venus with a retinue of Springtime characters. Off to the right, the cold winds of winter attempt to disrupt the revels but to no avail. This painting is on display in the Uffizi Gallery’s Boticelli Room along with The Birth of Venus, the other most-famous of Sandro’s works. It shows the nude Venus being wafted across the water on a giant scallop shell, new-born of the sea’s foam. Our breakfast is all about Spring [even though it will be a few weeks until the Equinox], and our dinner features sea scallops, of course.

Vernal Equinox Bake:  249 calories 8.4 g fat 2 g fiber 14 g protein 17 g carbs [5.5 g Complex] 212 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  For the change of seasons, a breakfast with cured meat [to represent Winter] and artichokes [to stand in for Spring]. Simple and flavorful.

1 two-oz egg 1/4 oz uncured capicola, diced 3/4 oz artichoke hearts, marinated and purchased in a jar 1 Tbsp reduced-fat cottage cheese 1/4 cup blueberries or strawberries + 2 Tbsp plain, fat-free yogurt   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Drain the artichokes and chop them. Spritz an oven-proof dish with non-stick spray and sprinkle the capicola and artichokes on the bottom. Whisk the egg with salt and pepper, pour it into the dish, and bake at 350F. 12-15 minutes. Combine the fruit with the yogurt in a ramekin and plate with the egg bake. Serve with optional beverages and gaze upon Primavera by Sandro Boticelli.

Scallops with Peas: 260 calories 9 g fat 5 g fiber 26 g protein 11 g carbs 153 mg Calcium  PB GF – if using GF flour in the Bechamel  Salty scallops and sweet green peas are a wonderful combination. Very simple to prepare. Low enough in calories to add a Side Salad if you wish.  Perch a picture of Birth of Venus on the table so you can see it as you dine.

¼ pound dry sea scallops 1½ Tbsp chives, chopped ¼ c Bechamel sauce, no cheese ½ cup frozen green ‘English’ peas 1 tsp lemon zest 1½ Tbsp Romano cheese, grated  Optional: side salad

Put the frozen peas in a bowl or cup to thaw. Pat the scallops dry and cut them in half along the equator. Spray a non-stick pan with cooking spray and heat the pan over medium-high. Pan-sear the scallops, 1-2 minutes per side, adding some salt and pepper. Turn the heat to low. Add the Bechamel, zest and chives to the pan, along with a little water or white wine to increase the liquid. Add the peas and most of the grated cheese. Heat thoroughly but gently and spoon into scallop shells or ceramic baking shells. Sprinkle with remaining cheese and briefly broil or bake to melt the cheese on top. Serve with Side Salad, adding 36 calories.

The Dialogue

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. Simple way to lose weight and be healthier. Welcome to healthremedy247 and Weight loss meal plans who are now Following.

http://www.vaticanobservatory.va/content/specolavaticana/en/research/history-of-astronomy/the-galileo-affair.html

Galileo was in a quandary. He wanted to write about the new discoveries in the solar system, those of his pen-pal Johannes Kepler and ideas of his own. The work of Kepler, who showed the truth of the Copernican System, had been banned by the Church in 1616. Now Galileo wanted to help the average person to understand why the new ideas were correct. But Pope Urbain VIII and the Inquisition had hampered him: he was on probation for his previous writings and was forbidden to write in support of Kepler’s ideas. So Galileo composed a new book in 1632. It was written in Italian, not latin, so everyone could read it. It was penned in the form of a novel rather than as a scientific tome. He called it The Dialogue of Two Chief World Systems. The plot revolves around three travelers who meet by chance on the road. Over four days of walking, they talk about the new ideas in astronomy. Salviati, an ‘intellectual’ [who stands in for Galileo], is a proponent of the new philosophy and he debates with Simplicio [the ‘simpleton’] who adheres to the Ptolemaic system, while Sagredo, a truth-seeker, listens and asks questions. By the end of the book, the ideas of the Church have been shot full of holes and the reader will probably conclude that Salviati is correct. Pope Urbain VIII was furious. It seemed that Galileo had cast him as the Simpleton! Galileo was put on trial in 1633, and convicted of heresy. He was forced to recant all the ‘false’ ideas that he had published previously, his books were burned, and he spent the rest of his life under house arrest until his death. Three-hundred fifty years later, in 1992, Pope John Paul II officially pardoned Galileo and apologized for the Church’s objections to his ideas.

In honor of the three interlocutors of the dialogue, our breakfast and our dinner each contain three principle flavorings. Peruse this summary of The Dialogue, to understand the points that Galileo makes in the book.

O-M-G Bake:  141 calories 7.4 g fat 1 g fiber 8.7 g protein 9 g carbs 110 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Think: Oh My Goodness! Or: Olive-Mushroom-Gouda. What Flavor!

1 two-oz egg 1 olive, chopped ½ oz raw mushroom, chopped ¼ oz Gouda cheese, grated 2 oz applesauce   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

First set the toaster oven to 350 degreese F. Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Tuna-Bean-Garlic Salad:  261 cal 7 g fat 5.5 g fiber 33 g protein 33.4 g carb 152.5 mg Calcium   PB GF  This is from the Fast Diet book. Great meal. HINT: this recipe serves 2 [two]

1 cup canned garbanzo beans, drained and rinsed one 5-oz can light tuna in water, drained and flaked 2 cloves garlic, chopped 4 oz tomato, left whole if bite-sized or sliced salt + pepper + thyme + parsley 3 oz spinach or mixed greens 1 tsp lemon juice + 1 tsp white wine vinegar + 1 tsp olive oil 1 Tbsp Parmesan cheese, grated

Gently stir the beans, tuna, and garlic together. In a wide, shallow bowl whisk the lemon juice, vinegar and olive oil. Stir ½ tsp of the dressing into the bean mixture. Toss the greens and herbs with the remaining dressing, then stir the bean mixture into the greens. Top with the Parmesan cheese. Season with salt and pepper.

 

Michaelangelo

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. Simple way to lose weight and be healthier.

What was the World of Art into which Michaelangelo was born on March 6, 1475? It was the height of the Italian Renaissance of the Quattrocento. Boticelli, Fra Lippi, and Masaccio were painting in Florence which was the center of the Art World. Ghiberti and Donatello were leading influences in sculpture, and Bruneleschi had wowed the world with the building of the dome of the Florence Cathedral. All of them were fascinated with the mathematics, optics, and physics of linear perspective: Science was influencing Art with the optimism of ‘We can do anything because we know math’ attitude. 25 years later, Michaelangelo was already recognized as a genius, having created his Pieta — a masterpiece of pathos and sculptural plasticity [making marble look like soft skin or draped fabric]. Enter the Cinquecento. Now art was more interested in the human form and in showing emotion. The Dying Slave, 1513 is the perfection of those concepts. From 1500 until his death on February 18, 1564, some of the most amazing pieces of art were created: sculptures, like the statue of David; frescos, such as the ceiling of the Sistine Chapel; architecture, Saint Peter’s Basilica in Rome for example. Michaelangelo influenced artists for centuries after his death, which should come as no surprise. Genius in others is inspirational — we may never reach those heights, but we learn a lot through the effort.

The meals presented today are from the geographic milieu of Michaelangelo: the Western Italian Mediterranean. Olive oil, tuna, vegetables, olives, cured meats, cheeses — the artist and his contemporaries cooked with these ingredients every meal. Michaelangelo cared little about his appearance, nor about food, but that won’t stop us from eating well.

‘Pan Bagne’ ScrOmelette: 149 calories 10 g fat 1 g fiber 11.4 g protein 6 g carbs 63 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  Pan Bagne  is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers is a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious at breakfast.

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.  ½ black olive, pitted and chopped ½ Tbsp creamy chevre cheese 1 Tbsp crushed tomatoes ½ Tbsp spinach, cooked and chopped ¼ tsp dried basil 2 oz strawberries or 1 oz apple  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Ham Florentine Crepes: 299 calories 11g fat 5.6 g fiber 15.6 g protein 33 g carbs 307 mg Calcium  PB  “Peter Christian’s Tavern” was a very popular New Hampshire restaurant and their cookbook was a local best seller. The restaurant has closed but Peter Christian’s Recipes is a goldmine and it served as the source of this meal. Very easy if the crepes and Bechamel sauce are pre-made.

2 crepes/galettes ¾ cup Ham Florentine filling 2 oz carrots-broccoli-cauliflower

Set the oven to 350 F. If the galettes/crepes are frozen, thaw and wrap in a tea towel. Put them in the oven as it warms. When the crepes are soft and pliable, lay them on a baking sheet, covered with the tea towel. Warm the Ham Florentine filling and spoon over half of each crepe. [I saved out a bit of the filling.] Fold the crepes over the filling and pat in place. Put the crepes in the oven until warmed through. Top with reserved filling before serving with the Winter Vegetables.

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

1 two-oz eggtwo egg yolks  + 4 egg whites
black olivemilk + baking powder
mushrooms + Gouda cheesewhite whole wheat flour + white flour
applesaucesugar + cream of tartar + canned plums
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

canned garbanzo beans [chickpeas]broccoli/cauliflower + onion
5-0z cam tuna in water + garliccarrot + kale/chard + sesame/canola oil
tomato + thyme + parsley + vinaigretteany meat + brown rice + garlic
babygreens/spinach + Parmesan cheesepackaged Japanese curry sauce
Sparkling waterSparkling water

Galileo

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. Simple way to lose weight and be healthier. Welcome to The Good Life Now and Chanaka and pipanddip who are now Following.

Galileo Galilei was born on February 15, 1564. He was a true Renaissance Man: poet, musician, popular professor, astronomer, inventor. His biggest claim to fame had to do with what he saw in the Solar System through his telescope. [Galileo did not invent the telescope, no matter how often he said it. He did improve and enlarge the instrument, making it more suitable for astronomical use.] Beginning in 1610, Galileo began publishing books about his observations: the moon had mountains and craters [described as looking like small-pox scars]; the sun had dark spots on its face [likened to pimples in his notes]; Venus waxed and waned in brightness as it went through phases, like our moon; Mars did not; Jupiter had a Great Red Spot [now recognized as a cyclonic storm]; Jupiter had four moons circling around it [making Earth seem puny with only one]. From his notes and calculations, he gave proof to an idea previously proposed by Copernicus and Kepler: the sun was in the center of the Solar System — not the Earth. Why was this a religious and cultural bombshell? Because everyone in Europe had been told since the time of Aristotle and Ptolemy that the Earth was the center of the universe. Later theologians said that this showed that Earth was singled out and blessed by the Almighty. Despite the fact that many Churchmen [including a future Pope] attended Galileo’s ‘telescope parties’ where everyone took turns looking at the planets through the device, the Church did not like these seemingly heretical ideas. Galileo was put on warning by the Inquisition and forced to recant his ideas. He was a man of strong faith and he would rather pretend to abjure his new discoveries than be banned from the Church forever.

We will start our day with flavors of Florence, Galileo’s beloved home town, and end the day with flavors of the Mediterranean: tuna with grilled vegetables.

Ham Florentine Bake: 133 calories 6.5 g fat 1 g fiber 8 g protein 6 g carbs 61.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  This bake is so flavorful that you will be amazed by the tiny calorie count. Same ‘ham Florentine’ used to fill crepes for dinner. Same kind of deliciousness.

1 two-oz egg 2 Tbsp ham Florentine filling** 2 oz applesauce Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] or natural apple cider  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Set the toaster oven at 350 F. Spritz an oven-proof dish with non-stick spray. Whisk the egg and stir in the ham Florentine filling. Pour into prepared dish and bake for 12-15 minutes. Portion the applesauce and pour your choice of beverages. This is a breakfast to prepare often.

**Ham Florentine Fillingmakes 1.5 cups   ½ cup no-cheese Bechamel Sauce 1 cup ham in ¼ ” dice 1 cup [5 oz] cooked spinach, from fresh or frozen ½ cup chopped celery ¼ cup chopped onion pinches of celery salt + dill + granulated garlic + basil Be sure to squeeze the spinach until most of the liquid is out of it. [save the liquid] Spritz a saute pan with non-stick spray and add some of the spinach liquid. Cook the celery and onion until the onions are transluscent, adding more spinach liquid as needed. Add remaining ingredients and cook on low heat until warmed through.

Tuna with Grilled Vegetables: 244 calories 7 g fat 4 g fiber 29 g protein 14.6 g carbs [10.6 g Complex] 32.5 mg Calcium   PB GF  The recipe comes from the Fast Diet Book and it is wonderful. Very Mediterranean, too.

5 oz tuna steak 4 oz red bell peppers 5 oz zucchini 2 oz cherry tomatoes 1 tsp olive oil lemon juice

Cut the peppers into long strips. Same with the zucchini. Toss all the vegetables with the olive oil. Cook the tuna and vegetables on a grill pan or grill, 3 minutes on each side. Splash with lemon juice before plating. Delicious and quick.

Comparing Plans: Paleo

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. Simple way to lose weight and be healthier.

Since 2002, there has been buzz about the Paleolithic or Caveman Diet**. This was first proposed by academics in the field of nutrition and physiology. While researching what foods our ancient [prior to 10,000 years ago] hunter-gatherer ancestors would have eaten, they wondered if we would be better off eating that way today. Their conclusion is that if we ate like the ancestors, we could skip obesity, diabetes, heart disease, and hypertension. Reay Tannahill, in her Food in History [Crown Publishers, 1989] discusses hunting, fishing, and gathering opportunities of that time, when most people died before age 40. What’s on the Paleo menu? Meat, of course, and vegetables. What is not on the plate? Processed foods, grains, sugar, dairy, salt. [In the early days of this diet, beer, wine, and modern fruits were taboo, but today they are permitted.] This is an antidote to the S.A.D. that has caused so many health problems in the world. The FAST diet has much in common with the Paleo diet: low glycemic load, emphasis on protein, lack of processed food. Many of the menus that I have shown you are similar to Paleo Diet meals. To compare the similarities, here’s a chart:

Is this food allowed on this diet…PALEOOn Fast Days
Fatty Animal protein: beef, lamb, porkYes: grass-fed Yes
Lean Animal protein: chicken, turkeyYesYes, preferred
Eggs Yes Yes 
Beer, wine, cocktailsWine, maybeOn Slow Days
Grains, starches: rice, wheat products, pasta, cereal Noin moderation
Nuts + seedsYes in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeasNoYes 
Seafood protein, especially with Omega-3 fatsYesYes 
Apples, melons, pears, all other fruitsYesYes 
BerriesYes Yes 
Leafy green vegetables: spinach, chard, kale, lettuceYesYes 
Dairy: Cheese, milk, yogurt No Some 
Vegetable oils: olive, canolaYes in moderation
Animal fat: butterNo in moderation
Root vegetables: beets, sweet potatoes, carrotsNo white potatoes Yes 
Other vegetables: onions, tomatoes, peppersYesYes 
Fat 40% of diet No 
Protein 30% of diet Yes. lots 
Higher fiberNo Yes
Daily Carb intake30% of diet Keep it low
Whole grains No grainsYes
Simple carbs: cookies, pastries, cake, bread, processed foodsNoNot on Fast Day
16:8 intermittant fasting recommendedYesYes 
Number of days per week to follow the regimen 7 of 72 of 7
Do calories matter?No Only 600 on Fast Days
sources: https://thepaleodiet.com and https://www.everydayhealth.com/diet-nutrition/paleo-diet/detailed-paleo-diet-food-list-what-eat-avoid/

Bison ScrOmelette: 147 calories 8g fat 0.4 g fiber 14.5 g protein 4 g carbs [2 g Complex] 48.5 mg calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF  Bison meat is a fine source of protein and is more healthy than beef. You should try it.

Paleolithic people ate bison. You can too — depending on availability…..

1 ½ 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.   0.6 oz ground, cooked bison  ½ Tbsp [0.1 oz] sliced scallion ½ Tbsp spaghetti sauce 1 oz melon Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Briefly warm the bison and scallion in a saute pan spritzed with non-stick spray. Whisk the eggs with the spaghetti sauce and pour over the meat/scallion in the pan. Cook in your desired way: scramble or omelette. Plate with the melon and listen to Bing Crosby sing ‘Home on the Range.’

Chicken Stir-fry: 268 calories 7 g fat 6.5 g fiber 28 g protein 21 g carbs 113 mg Calcium  PB GF  From the official FastDiet.com  website! You just know it has to be a keeper.

4 oz raw chicken breast 1.5 Tbsp lemon juice 2 tsp soy sauce 1 tsp olive oil 1 tsp fresh ginger, minced 1 clove garlic, crushed 1.5 cups cabbage, sliced 1 cup carrots, julienned ½ cup snow peas OR 2 oz asparagus OR 2 oz bell peppers OR 1 oz broccoli 

Cut chicken into strips and marinate in lemon juice and soy sauce while you prepare the vegetables. Stir-fry the vegetables in oil and 2 Tbsp water for 3 minutes. Add garlic and ginger. Count to 30 and add the chicken and marinade. Stirfry 1-2 minutes more to cook the chicken through.

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

1 two-oz egg1.5 two-oz eggs + apple  
Ham Florentine mixture: spinach, Bechamel sauce, ham, onioncooked spinach
applesauceblack olive + basil
goat cheese/chevre
Optional smoothieoptional smoothie
optional hot beverage optional hot beverage

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

Tuna steak + olive oil 1/2 cup Florentine Filling — prepared for Monday’s breakfast
red bell pepper2 galettes/crepes
zucchini
cherry tomatoes + lemon juice
Sparkling waterSparkling water

***cultural sidebar: Fred Flintstone, a candidate for any sort of diet, was certainly not following the Paleolithic Diet.

Soup for You

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. Simple way to lose weight and be healthier. Welcome to Tom Reilly and loseweighttodaystl and Keto Zeal and djsfitt who are now Following.

Winter. Soup. Cold and snow outside. Hot soup inside you. Perfect pairing. Soup as a meal is wonderful and for dieters it can be the perfect solution. One of the benefits of soup is that one batch makes enough for several meals, so future lunches and dinners are taken care of on a busy day. Here are two soups to make those of us in the Northern Hemisphere think of Summer, and which those of you in the Southern Hemisphere can prepare from fresh ingredients. The third recipe is definitely for Winter.

Chowdah:  294 calories 7 g fat 1.7 g fiber 33.6 g protein 17 g carbs 114 mg Calcium  PB GF Here in Northern New England, chowder is king. Cod or haddock is traditional but hake is more flavorful and lower in calories. HINT: This recipe makes one BIG bowl of chowdah, but if you double the recipe, you can freeze the remainder or enjoy it for lunch. If you can, make it one day and eat it the next day for richer flavor.

½ slice bacon ¼ cup onion, chopped 2 oz potatoes, ½” dice 1½ cups fish stock 4 oz cod or hake fillets, cut into 1½” pieces ¼ cup 2% milk salt + pepper + parsley + turmeric

Cook the bacon until it is almost crispy, remove from the pan, blot dry of fat, and chop coarsely. Into the fat in the pan add the onions. Cook slowly until soft and transluscent. In another pan, boil the potatoes in water until tender. Drain [save the water for baking] and salt the potatoes. Put the fish stock, cod, potatoes, and milk in the pan with the onions. Heat slowly until warm. Add the bacon, parsley, and seasonings to taste. [TIP: Best if held in the ‘fridge for 8-24 hours before you heat slowly [do NOT boil] and taste for seasonings again.]

Soupe au Pistou:  212 calories 5 g fat 5.6 g fiber 9 g protein 34 g carbs 74 mg Calcium  PB GF – if using GF bread and pasta  Here is the summer soup of Southern France: garden vegetables with a basil pistou to flavor it. The recipe is from Anne Willan’s Country Cooking of FranceHINT: This makes enough for 9 [nine] one-cup servings or 6 [six] 1-½ cup sv. If 1-½ cup, then 271 calories/bowl, with bread.

½ cup canned white beans, drained and rinsed 1 cup thinly-sliced leeks ½ pound [8 oz] tomatoes, ½“ dice ½ cup carrots, ½“ dice 2 cups potatoes, ½” dice 8 oz zucchini, ½“ dice ½ cup onion, diced 2/3 cup green beans, cut in 1” pieces ½ cup peas, fresh or frozen 1-¼ oz short pasta, such as orzo or ditalini ¼ cup pesto, purchased or homemade 1 slice whole-grain sourdough bread

Prepare all the vegetables. Simmer the vegetables in 1 quart of water with salt and pepper for 20 minutes. Add the peas and simmer 5 minutes more. Add the pasta and simmer 2 minutes more. Take off the heat and stir in the pesto. HINT: If possible, cool, cover, and let sit in a cool spot for 8-24 hours to deepen the flavors.  Taste for seasoning. Serve with a slice of whole grain sourdough bread. Delicious for dinner or lunch. Freeze the remainder.

Green Split Pea Soup:  262 calories 1.6 g fat 19 g fiber 20 g protein 46 g carbs [46 g Complex] 30 mg Calcium   PB GF  For years we have loved this soup from Picardy, France which comes to us via Anne Willen’s  French Regional Cooking.  The easiest recipe in the world!  HINT: Makes 6 one-cup servings. What you don’t use today, freeze in serving-sized portions.

16 oz bag dry green split peas + water to soak 1 quart water, for making the soup 2 slices bacon 2 stems of thyme salt + pepper to taste

Put the dry peas in a bowl and add water to cover them by 2”. Let them sit and soften for 1.5 hours. Drain.  TIP: you will not need the soaking water for the soup, but use it to water the houseplants.  Put the peas, bacon, thyme, and water in a saucepan. Bring to a gentle boil, then turn down the heat, cover, and simmer for 1¼ hours.  NB: Not all the liquid will be used up. That’s fine. Remove the bacon and the thyme stems. Using a food processor, blender, or immersion wand, puree the soup. There should be 6 cups. Soup should be loose enough to run off a spoon, but not too thin. Add water, if necessary, to adjust thickness. Taste for seasonings. Cook the bacon in a saute pan until it is crisp. Crumble it and add to the soup. 

Lucky Lindy

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. Simple way to lose weight and be healthier. Welcome to dailyhealth123 and Ronald Oliver and Care Your and S Kendall who are now Following.

On February 4, 1902, Charles Lindbergh was born. I don’t know if that was a particularly auspicious date, but he came to be known as “Lucky Lindy.” He, of course, was the first person to make a solo flight across the Atlantic Ocean and he did it to win the Orteig Prize of $25,000. After flying in radio silence [the ‘Spirit of St. Louis‘ did not have a radio] for 36 hours, a massively sleep-deprived Lindbergh landed in Paris to be greeted by a jubilant crowd and great acclaim. Eight other aviators had vied for the prize and died. Lindy was Lucky indeed. From that point, his life took several different turns. He married Anne Morrow, daughter of an ambassador, who became his co-pilot and a celebrated author. The drama of the kidnapping and murder of their first son shocked and riveted the attention of the world. Many good-will tours took the couple to Europe in the 1930s, where Lindbergh was tasked with assessing the status of the German air force to see if it was a threat to the Allies. His reports were glowing, which began to make experts think that he was pro-Nazi. Lindbergh, like his father, was anti-war and he did indeed admire the Germans. He continued to be against the war in Europe. Lindbergh keynoted at rallies, speaking with xenophobic and racist statements against the US becoming involved and for putting ‘America First.’ After Pearl Harbor, he was assigned [without rank] to help with the aviation efforts in the Pacific Theater. He flew 50 combat missions — was that fueled by his previous claim in 1940 that “No nation in Asia has developed their aviation sufficiently to be a serious menace to the United States at this time”? — one wonders. After the war, Lindbergh received the Pulitzer Prize for the book The Spirit of St. Louis, advocated for the World Wildlife Fund, and retired to Hawaii where he died in 1974.

Lindberg took a bottle of water and a bag of sandwiches on his 36-hour flight. I’m guessing they were ham and cheese sandwiches, and that’s what we find in our eggs for breakfast. Since the Lindbergs retired to Hawaii, our dinner includes the pineapple: Hawaii’s famous fruit.

Ham & Cheese ScrOmelette: 165 calories 10 g fat 2 g fiber 13 g protein 5.6 g carbs [4.6 g Complex] 111 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  You can prepare this as an omelette or as scrambled eggs. Either way, its a winner.

1 ½ 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.  ¼ oz Jarlsberg cheese ¼ oz ham [Fat and calories for this recipe based on roast ham. Use 3% fat ham, to lower both those values] 1-½ oz apples  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Spritz a saute pan with non-stick spray and heat it. Put the ham into the hot saute pan to warm it briefly, then add the eggs and cheese. Scramble together [or cook like an omelette] until the way you like it. Plate with the fruit, prepare your optional beverage, and enjoy the goodness of ham&cheese.

Chicken with Limes: 283 calories 7.6 g fat 3 g fiber 23 g protein 35 g carbs [29 g Complex] 61 mg Calcium   PB GF Limes, chicken, and pineapple were added to the ecosystem of Tahiti by various visitors, and were promptly incorporated into the cuisine. We served this at a dinner party and no one would have guessed that it was a Fasting meal. Here is the one-serving method for <Poulet avec Limettes.>

3 oz chicken breast, boneless, skinless, and cut in 2 pieces across the width 1 lime: ½ of it zested and juiced; ½ of it sliced thyme + salt + pepper ¼ cup chicken stock ½ tsp sugar + 1 tsp cornstarch [cornflour] ½ oz heavy cream 3 oz slice of pineapple, fresh or canned in light juice ¼ cup brown rice, cooked

Marinate the chicken in the lime juice, zest, salt, pepper, and thyme in the ‘fridge for at least 2 hours. Remove the chicken from the marinade, and put 1/3 of the marinade into one small container and the remainder into a sauce pan. We grilled the chicken briefly and then removed it to a plate while the pineapple and lime slices were grilled. If you are not grilling today, put the pineapple and lime slices under the broiler until they are a little charred and hot all the way through. Meanwhile, add the stock and chicken to the pan with the marinade and heat it until the chicken is mostly cooked. Remove the chicken and keep warm. Bring the liquids to a boil and reduce by 1/3 of the volume. Combine the sugar, cornstarch, and remaining marinade. Reduce the heat and stir until thickened. [This happens rather quickly] Return the chicken to the pan, add the cream. Stir to combine and to coat the chicken with the sauce. Plate with the rice and pineapple and lime slices for a taste of Hawaii.

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

1.5 two-oz eggs 
Next week I will talk about soups.ground bison meat
Choose a new favorite breakfastmelon + scallion
from the Archivespaghetti sauce
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Presenting 3 soups for the Fasters.raw chicken + soy sauce
lemon juice + olive oil + carrots
fresh ginger + garlic + cabbage
snow peas or asparagus or broccoli
Sparkling waterSparkling water

La Vie Boheme

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. Simple way to lose weight and be healthier. Welcome to Cardio Health Guy and martiphypro and thecraftylife1984 and Proleefiq who are now Following.

It was a book, a play, an opera, and a Broadway play. What was? you ask…. “Scenes from the Bohemian Life,” that’s what. In 1846, Henri Murger began publishing a series of character sketches based on his life as a youthful writer. He and his friends had lived the life of the now stereotypical starving-artist-in-a-garret-in-Paris. He defined ‘Bohemians‘ as young people who live in poverty, both to flaunt society and for the adventure of it, while they pursue their art. In fact, the writer Rodolphe/Rodolfo/Roger is based on Murger. Living the Bohemian life was viewed as a phase to go through before settling down to the stable life of the bourgeoisie. Murger then joined forces with a playwright to produce a script for the stage. “La Vie de Boheme” turned out to be wildly successful enabling Murger to leave the Bohemian life to marry and settle down. He continued to write about his past life until his death in 1861, publishing “Scenes de la Vie de Jeunesse.” On February 1, 1896, Giacomo Puccini’s opera “La Boheme” premiered in Turin, conducted by Arturo Toscanini. The opera was very well received. Such an opera! The four Bohemians go from the low of no food and no firewood, to the high of a boisterous meal at a restaurant, to the low of the death of the beloved Mimi. [if that scene doesn’t make you cry, you have a heart of stone] The opera is my favorite of all time and it was a huge pleasure to have worked as a grip on a performance by the Metropolitan Studio Company. In fact, “La Boheme” is one of the most popular operas in the world. In 1996, the musical “Rent” debuted on Broadway. “Rent” parallels the plot of “La Boheme“, but is set in New York City during the AIDS epidemic. This is a story that has real legs. That’s why it is a classic.

Eggs and cheese are popular, inexpensive foods and they go into our simple breakfast. Students and artists on Paris’ Left Bank have always made a feast of the street food sandwich Croque Monsieur, which I remember fondly from my days in Paris. For a little extra money, it would turn into a Croque Madame which is our dinner.

Camembert Bake: 146 calories 10 g fat 0.6 g fiber 9 g protein 6 g carbs [5 g Complex] 90 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  The best-known cheese of Normandy stars in this egg dish. Easy to prepare and so delicious. I hope you will try it.

One 2-oz egg ½ oz Camembert 1 tsp Dijon mustard a few grating of nutmeg 1.5 oz apple sauce, unsweetened OR 2 oz strawberries OR 1.5 oz apple slices   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Cut the cheese [rind and all] into small chunks and leave to soften at room temperature. Stir in the mustard and nutmeg. Whisk the egg, then stir in the cheese mixture. Pour into an oven-proof dish that has been spritzed with non-stick spray and bake at 350 F for 12-15 minutes. When the beverages are ready, plate with the fruit.

Croque Madame:  286 calories 16.7 g fat 4.4 g fiber 17.5 g protein 23 g carbs 324 mg Calcium From Paris comes the ‘wife’ of one of France’s great sandwiches. The Croque Monsieur has been a mainstay of hungry college students on the Left Bank for generations. Add an egg and it becomes the more feminine [for some reason] and more filling “Madame.” Our version is open-faced.

1 slice whole-grain bread ½ oz sliced turkey or ham [3% fat] from the deli ½ oz Gruyere cheese, grated 2 Tbsp Bechamel sauce, no cheese  one 2-oz egg side salad

Spread 1 Tbsp of the sauce on the bread. Lay the ham/turkey on next and spread with béchamel. Top with the cheese. Fry the egg until it is just set. Take the egg from the pan and transfer to the top of the sandwich. Place the sandwich in the pan and cover with a lid. Cook the sandwich on medium to low heat as the cheese melts, the bread toasts, and the egg continues to cook. Prepare the side salad and plate it. Remove the sandwich from the pan and serve with the salad. Hum “Musetta’s Waltz” while you dine.

Les Bourgeois de Calais

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. Simple way to lose weight and be healthier. Welcome to tips4diet2020 and easyeverydayketo and angelketo and BHS and emraldlifestyle who are now Following.

The story of the Burghers of Calais is a dramatic one and never was it told so touchingly or with so much feeling as in the full-life bronze installation by Auguste Rodin. During the 100-Years War, the English warred all over the French country-side, trying to take land or win back lands that had once been theirs, whether by marriage or acquisition. In 1347, the English King Edward III, following his success at Crecy, laid siege to Calais. After nine months, the town fathers signaled that they would yield. As told by the French chronicolers Le Bel and Froissart, that wasn’t enough for the King: the town had to send out 6 citizens to be sacrificed for the rest of the townspeople. The ruling council, ‘Les Bourgeois’ [or Burghers], volunteered to go. Out they walked, barefooted and dressed in sack-cloth with nooses around their necks, ready for the hangman. They carried the keys to the city to hand over before they died. On January 28, 1885, the City of Calais engaged Auguste Rodin to create a monument to the bravery of the Burghers. They wanted a single triumphal statue to put on a pedestal. Rodin envisioned six life-sized figures at ground level, so the viewer could ‘be there’ with the councilmen and feel their emotions. Such emotions! The youngest one looks back, to see his family one more time. The leader grimly stands in the center, resignation etched in his face. The others step forward with mixed emotions and anguished gestures. Calais didn’t like it, but it has become one of the best-loved of all of Rodin’s works. It was a thrill to see it in the garden of the Rodin Museum at the Hotel Biron, Paris. It can also be experienced in 12 cities around the world.. PS: Edward’s wife, Queen Phillipa, lobbied for the Burghers to be spared, and they were. Perhaps she also influenced how the story was told.

Calais is in Northern France, on the English Channel. Being cooled by the ocean water, plants in the Chenopodiaceae Family grow well there, and enter the cuisine. Swiss Chard is one such plant, which stars in the breakfast. And for dinner, how can I resist the play on words? Burgers, of course!

Swiss Chard Fritatta: 154 calories 8.4 g fat 1 g fiber 12 g protein 5.7 g carbs [5 g Complex] 58 mg Calcium  NB: Food values shown are for the Fritatta and fruit only, and do not include the optional beveragesPB GF Susan Herrmann Loomis is a cookbook author whom I trust, so when I saw this, I had to try it. She serves it as an appetizer or main-meal, but by reducing the recipe, it makes a great breakfast.

1 ½ 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.  1 oz Swiss or rainbow chard, coarsely chopped or sliced; stems removed  several sprinkles of garlic powder 1 Tbsp grated Parmesan cheese pinch salt + pinch paprika 2 oz strawberries   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

In a saucepan, simmer the chard in water and add some pinches of garlic powder. Cook, uncovered, about 15 minutes until the leaves are limp and the water has cooked away. [keep a good eye on it so it doesn’t stick or burn]  HINT: I did this the night before. Find a small [8” diameter] heat-proof skillet which can be used both on top of the range and under the broiler. Spray it generously with non-stick spray and spread the cooked chard over the bottom. Whisk the eggs, then add the cheese, salt, and paprika. Whisk again and pour the eggs over the greens. Place on the stovetop over medium heat for 3-4 minutes while the eggs cook on the bottom but the top is still liquidy. Place under the broiler until set and slightly browned. Plate with the fruit. [Loomis wants you to invert it on the plate, but we preferred the puffy top to be on top] Delicious!!

Blue-Burger: 290 calories 6.7 g fat  5 g fiber 27.5 g protein 27 g carbs [10 g Complex] 100 mg Calcium The winter 2004 issue of Eating Well  magazine was the inspiration for this recipe. But this version suits our Fasting needs a little better. It is yummy.

This time, the coleslaw is made with red cabbage.

3-oz ground bison meat 4 Tbsp blueberries, fresh or frozen 1 Tbsp egg white ¾ tsp Dijon mustard + ½ tsp Worcestershire sauce pinch garlic powder + large pinch black pepper 1 Martin’s potato slider bun    ½ cup coleslaw  

Thaw the meat and break it up in a bowl. Add the blueberries and all the flavorings. Gently combine ingredients with your fingers, without squishing the berries. Shape in a patty using a 4” muffin-cutter as a mold. Try not to pack the burger too much, but it does need to hold its shape. Broil or grill 4-5 minutes per side. Serve on a toasted potato bun. And don’t forget the coleslaw.

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

1 two-oz egg1.2 two-oz eggs 
Camembert cheeseJarlsberg cheese
nutmeg + Dijon mustard3%-fat deli ham
strawberries or applesapplesauce
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

70-calorie whole grain breadraw chicken breast + chicken stock
3% fat ham from deli + Gruyere cheesethyme + fresh pineapple
side salad + 2-oz egglime + brown rice
Bechamel sauceheavy cream + cornstarch for thickening
Sparkling waterSparkling water