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.

Foods for the adversaries: sausages for the Franks, pasta with spinach for the Romans. Everybody wins.

Smoked Sausage ScrOmelette: 207 calories… 14 g fat… 1 g fiber… 16.5 g protein… 8 g carbs… 95.8 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Having been gifted with smoked chicken sausage, we decided to make it a breakfast. The sausage adds a nice smokey Autumnal flavor to the eggs. If substituting another sausage, choose one that has 30 calories per ounce.

++ 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. +++ 1oz Dakin Farm cob-smoked chicken sausage, diced +++ 1.5 tsp each oregano and parsley, chopped +++ ½ oz Cheddar, grated +++ 3 oz apple OR apple sauce, unsweetened +++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] +++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] +++

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared sausage and stir to heat . Whisk the eggs with the herbs and a grind of pepper and pour into the pan, stirring to incorporate the sausage. Cook to your favorite degree of doneness. Plate the fruit, pour your beverages and off you go.

Tortellini with Sausage & Spinach: 234 calories… 10.6 g fat… 3.6 g fiber… 15 g protein… 25 g carbs… 202 mg Calcium…  PB This meal is from the site Salt & Lavender. I jiggered it around a tad, which cut the calories in half and reduced the fat by 75%. AND it still tastes great and goes together in a flash.

Serves 2 –
70-80 g Italian chicken sausage, removed from casing, crumbled or sliced in small pieces	Crumble into a skillet. Cook over med-high, stirring a bit, until browned. Drain fat, if there is any.
56 g/ ½ c/2¼ oz uncooked cheese tortellini	Par-cook tortellini 4 mins in boiling water. Drain
2 cloves garlic—-4 T. chicken broth—-8 fl oz canned diced tomatoes with juices—-¼ cup whole milk—-par-cooked tortellini—-	Slice garlic thinly. Add to pan with these ingredients. Cook 5-7 mins, until tortellini is tender and sauce has reduced to your liking.
2 c spinach, loose packed baby leaves	Cut spinach if large leaves. Add, stir in until it wilts.
Salt & pepper to taste—1 Tbsp. fresh Parmesan/serving	Season w/ salt & pepper as needed, plate, and top with cheese.