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.

If you were to list 5 citrus fruits, would you name pineapple? cranberry? kiwi? I might have since I thought of ‘citrus’ as a tart fruit with a good ‘pucker.’  But I was wrong! Citrus fruits are indeed pucker-y, but they are a genus of plants which are in the same family as the garden herb Rue [the Herb o’ Grace]. All citrus fruits are similar in that they have segments inside a thick, leathery skin. They have a long history, going back to their origins in Asia, just south of the Eastern end of the Himalayan Mountains 8 million years ago.  This is the time of year in the Northern Hemisphere when citrus fruits ripen and are widely available. Sought out for their tangy flavor, they are an important source of dietary Vitamin C in the middle of our winter.  Some people go overboard, causing the makers of anti-cholesterol drugs to print disclaimers about not eating grapefruit while on the medicine.  I asked the drug company rep and was told that the warning only applies to those who eat in excess of 6 grapefruits daily.  There used to be a ‘Grapefruit Diet‘ but that is now on the trash-heap of failed experiments.                          

For our foray into citrus-inspired meals, we’ll enjoy clementines in a healthy yogurt parfait for breakfast and a salad with grapefruits for dinner.


Mango-Citrus Parfait:   288 calories  5 g fat   2.2 g fiber   26 g protein   36.7 g carbs [24 g Complex] 413 mg Calcium  PB GF  Fast Food Restaurants decided years ago to offer ‘healthy options’ in the form of yogurt parfaits. Yogurt with lots of sugar, fruit, and lots of high-fat, sugar-rich granola. Poor choice. Here is a more acceptable breakfast option, full of protein yet low in fat and calories.  NB: This could be a Slow Day lunch option, since without my coffee, it comes in at 229 calories.

½ cup reduced-fat cottage cheese                                                                                                   ½ cup plain yogurt                                                                                                                           1.5 oz mango cubes                                                                                                                           ½ clementine [skin it and use half the segments]                                                                            2 Tbsp granola                                                                                                                            optional: nearly black coffee or tea or lemon in hot water [53 calories]        NO Smoothie today.

Stir the cottage cheese and yogurt to combine thoroughly. Divide the fruit into two portions. Spoon half of the dairy mixture into a wide-mouthed wine glass and top with half the fruit. Sprinkle with 1 Tbsp of granola. Repeat with the remaining ingredients in the same order, topping with granola. Or just put all the granola on top. Prepare the coffee and enjoy that dairy-fruit goodness. The mango and clementine really perk up the creamy dairy flavors. Good choice for healthy eating.

grapefruit-avocado salad

Grapefruit-Avocado Salad:   289 calories  20 g fat [half of that is plant fat]  6.4 g fiber  18 g protein   15.3 g carbs [14.5 g Complex]   75.5 mg Calcium   PB GF  This is delicious, attractive, nutritious, and satisfying. Real food. Good food.

1 two-oz egg, hard-boiled                                                                                                               2.5 oz avocado [this was half an avocado], sliced in 4 pieces                                                        3.3 oz pink grapfruit sections [you need 4 sections]                                                                     1.75 cups lettuce, sliced/shredded                                                                                                    1 oz cooked chicken breast [you could substitute 4 shrimp for a vegetarian meal]                             ½ tsp white wine vinegar + ½ tsp lime-infused olive oil ¼ tsp ground ginger   +    pinch of lemon finishing salt

Whisk the oil, vinegar, and ginger in a meduim-sized bowl. Add the lettuce and toss to coat with the dressing. Remove the lettuce to a serving plate, letting some of the dressing drip back into the bowl. Spread the lettuce evenly over the plate and sprinkle with the finishing salt. Starting at the center with the egg, arrange the grapefruit and avocado around the plate. Place the chicken as you wish. Brush the remaining dressing on the grapefruit and avocado.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg70-calorie whole grain bread
mushroomsapplesauce  + Canadian bacon
1 crepe [Sidekicks I 17-Sept-2017]almond meal  + fresh fruit
Mediterranean Vegetables  [4-Oct-2017]fat-free French Vanilla yogurt
Whatever you need for your smoothie
Whatever you need for your hot beverageWhatever you need for your hot beverage

Dinner, single portion:

Frozen spinach   + tuna4-oz filet mignon  + fresh tarragon
peas  + garlic  + onionbutter + oil  + portobello mushrooms
olive oil  +  anchovy  + puff pastryshallot + garlic + white wine + asparagus
Mediterranean Vegetables  [4-Oct-2017]grainy mustard + heavy cream
Sparkling waterSparkling water


How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

On March 29, 1912, English explorer Robert Falcon Scott wrote in his diary, “The end is near.”  He and his men were camped on Antarctica after a failed attempt to be the first to reach the South Pole. Discouraged after being beaten to the Pole by rival Roald Amundsen, the British Antarctic Expedition members were exhausted after dragging their equipment for 1000s of miles on scant rations. A blizzard trapped the three remaining team members in their tent only 11 miles from a food cache. Although they died of hypothermia, frostbite, and malnutrition, a major contributor to their deaths was scurvy. It was known since the 1700s that citrus fruits cured and prevented scurvy.  British sailors were given juice from fresh lemons and then limes [British sailors were known as ‘limeys’] which removed the scourge of scurvy by adding Vitamin C to their diet. Had Scott’s men had access to Vitamin C [onions, cabbage] and fresh meat [as Amundsen’s crew did]; had the weather not been dreadful; had their fuel tins not leaked, they might have survived.  Today, we will eat citrus fruit and ponder the sad deaths of members of the Antarctic Expedition.

Citrus Breakfast:  290 calories  1.6 g fat  3.6 g fiber   21 g protein   48 g carbs [38 g Complex] 289 mg Calcium   PB GF  Is this the breakfast you imagine when you think ‘go on a diet’? Does it look like starvation rations? Banish those thoughts! Delicious, nutritious, and filling, this is a great breakfast for anyone, anyday. And it has tons of Vitamin C and A and D, from the food as well as from the fruit smoothie and the milk in the coffee.Citrus Breakfast

½ cup reduced-fat cottage cheese                                                                                                                       2 Tbsp fat-free French Vanilla yogurt    [our favorite is Stonyfield brand]                                                      1 clementine, peeled and sectioned                                                                                                                    2 Tbsp black currants                                                                                                                                                5-6 oz fruit smoothie or green smoothie                                                                                                   blackish coffee, blackish tea, or lemon in hot water

Combine all the dairy and fruit [or combine the dairy and garnish with fruit after plating]. HINT: Knowing that I would have a busy morning, I did this the night before and refrigerated it. Great for a grab-and-go meal. With the hot beverage and smoothie, it is a vitamin-blast.

Chicken with Limes: 283 calories  7.2 g fat  3.3 g fiber   23 g protein  35 g carbs [29.5 g Complex]  61 mg Calcium   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 guess that it was a Fasting meal. Here is the one-serving method for Poulet avec Limettes.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                                                                                                  ¼ cup chicken stock                                                                                                                                                       ½ tsp sugar                                                                                                                                                                        1 tsp cornstarch [cornflour]                                                                                                                                    ½ oz heavy cream                                                                                                                                                        3 oz slice of pineapple, fresh or canned                                                                                                 thyme, salt, pepper                                                                                                                                                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 liquid 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 grilled. If you are not grilling today, put the pineapple under the broiler until 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 heat until thickened. [this happens rather quickly] Return the chicken to the pan, add the cream, and stir to combine and to coat the chicken with the sauce. Plate with the rice and pineapple and lime slices for a taste of Tahiti.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 kiwi fruit  prepared horseradish
 ricotta cheese  beets, cooked fresh or pickled
 fresh chives  parsley
 Parmesan cheese  applesauce with cinnamon
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 ham from a roast  salad greens   +  parsley
 asparagus  celery   +   walnut halves
 Béchamel sauce with cheese: see Sidekicks I, Sept 17, 2017  apple
Yorkshire Pudding batter [ Not by Bread.. Feb-7-2018]   hard-boiled egg
 fresh pineapple  cooked roast lamb
 Swiss cheese  horseradish dressing: for recipe, see SAUCY Dec 6, ’17
Sparkling water Sparkling water