No Time, version 2

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.

So you say you’ve got no time to comb your own hair let alone make special foods for a diet to make you healthier?  Here are some more menus which are super-fast to prepare and delicious to eat.  As always, planning ahead makes the Fasting Lifestyle go much easier: plan the meals ahead of time and prepare some parts of the meal ahead of time. Try it;  you’ll see how well it works.

Oatmeal Pudding: 301 cal  3 g fat   3 g fiber   15 g protein    16.3 g carb   199 mg Calcium   GF PB   A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before.      NB: THIS MAKES ENOUGH FOR TWO [2] SERVINGS

oatmeal-cottage cheese pudding

1/2 cup rolled oats, cooked in 1 cup water  HINT: do this the night before or days before                                       2 tsp maple syrup                                                                                                                                              ½ cup fat free cottage cheese                                                                                                                            pinch of nutmeg and/or cinnamon                                                                                                                   4 Tbsp. blueberries [fresh or frozen]                                                                                                              5-6 oz fruit smoothie or natural apple cider                                                                                        blackish coffee or blackish tea or lemon in hot water

Cook the oatmeal in the water. Take off the heat and stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If making one portion, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple-to-prepare breakfast for another day. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the fruit smoothie, and hot beverage for a hearty, healthy meal.

Tuna-Egg-Tomato Salad: 262 calories 10 g fat 5.8 g fiber 29 g protein 17 g carbs 79 mg Calcium PB  GF– if using GF bread   This is a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes and substituted garbanzo beans. The recipe is very simple and delicious as well – perfect to dress up with pansy blossoms [they are edible].  HINT: This makes enough for two meals. Invite a friend or enjoy it as a lovely lunch the next day. Today’s lettuce will wilt by tomorrow, so plan around that.

Tapas Tuna w: egg & tomatoes

5 oz canned white-meat tuna in water                                                                                                              2 eggs, hardboiled and cut into 1/2” dice                                                                                                          4 oz tomato, cut into 1/2” dice                                                                                                                                                     ½ cup garbanzo beans, drained and rinsed                                                                                                    1 cup baby salad greens                                                                                                                                                     1 ½ tsp olive oil                                                                                                                                                            1 tsp white wine vinegar                                                                                                                                       fresh parsley, salt, pepper                                                                                                                               pansy or other edible flowers for garnish                                                                                            optional: 1/2 piece 70-calorie whole grain bread

Drain the tuna and flake the meat into 1” pieces. Whisk the oil and vinegar together and toss with the lettuce. Add everything else, except the flowers, and gently toss to combine with the salad dressing. Garnish with as many flowers as you wish. Serve at room temperature.

For The Adventurous

Sometimes we eat food that is quick; that is familiar; that spells comfort for us; that is what we’ve had before.  And sometimes we want to do something completely different! For those of you who are adventurous, here we go. And believe it or not, we are still on the Fast diet — even with baked beans and spring rolls!

Improper English     265 cal.     4.3 g. fat       17.2 g. protein          47.5 g. carb                               A “proper English” is the full Victorian breakfast, serving every conceivable food you can imagine. This version leaves out the eggs and kippers [how improper!], but keeps the protein-rich baked beans along with the rest of the usual stand-bys.Improper English

¼ cup baked beans                                                                                                                                      one 50-60 calorie sausage                                                                                                                             ½ piece of 70-cal toast                                                                                                                                     ½ of a 2.5” diameter tomato                                                                                                                            1 oz mushrooms                                                                                                                                                a few grapes or strawberries                                                                                                                         5-6 oz fruit smoothie or unpasturized apple cider                                                                        blackish coffee or tea or lemon in hot water

Cut the tomato around its equator and put one half away for later. Salt the tomato and put under the broiler until it softens. Cook the sausage and mushrooms in the same pan to heat through. Heat the beans – perhaps in the microwave. Toast the bread and brew the hot beverage. Pour the smoothie and plate everything. Cheerio!

Shrimp Spring Rolls 290 caloriesShrimp Spring Rolls

This is the same recipe as the Shrimp with Udon Noodles but without the noodles. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.

3 oz raw shrimp, cleaned and cut in half across the body                                                                                            2 oz carrot, peeled and sliced into thin coins or cut as julienne                                                        1½ oz green cabbage                                                                                                                                            1 1/2 tsp soy sauce                                                                                                                                                1 tsp olive oil                                                                                                                                                          1 oz chopped green onion [or 2 Tbsp steamed chopped broccoli]                                              Thai hot chili sauce                                                                                                                                          three 8″ Spring Roll wrappers

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir-frying, but we are cutting down on oil, OK? Add the shrimp and stirfry about 1 minute, until it is cooked. Add the scallion or cooked broccoli and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional.]                                            Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low.               Put a pie plate of warm water on the counter. Add one of the spring roll wrappers. When it is clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Put the roll in the warm pan. Repeat with the other rolls. In the pan, turn the rolls until they are warm and slightly browned.    Serve with a dollop of hot sauce.

This is for you, D.C.P.

Today is the birthday of our good friend DCP who recently said, “It’s easier for you to Fast — you like eggs.”  For those of you who would rather not see an egg on the plate at breakfast, try these. Many are Plant-based and all are Fasting-friendly. Many of the recipes are high in Carbs, so be careful to pair with a low-carb and high protein dinner. Happy Birthday, DCP.                                                                                                                Nordic Breakfast, September 20                                                                                      French Toast, September 6                                                                                                     Toad in the Hole, July 9                                                                                                     Cottage Cheese and Pears, July 2                                                                             Improper English, May 17                                                                                              Oatmeal Pudding, May 26                                                                                                   Rotate these meals through your Mondays and Thursdays, and you won’t repeat for three weeks.  Of course some people like to eat a favorite again and again. Go for it!  But keep Fasting.  Hmm… those breakfasts look so good, I might even eat one on a Tuesday!

it