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.
Lots of people think that smoothies are a good thing, but they can be fat traps. Even Michael Mosley advises against drinking them on Fast Days. He does offer a smoothie recipe in his Fast Diet book, and that is where this post begins: a smoothie to drink as part of a good breakfast instead of OJ and then a full-meal smoothie for those who like to sip their breakfast on the go.
M&M’s Fruit Smoothie: 91 calories 0.4 g fat 3.5 g fiber 4 g protein 16 g carbs [13.7 g Complex] 131 mg Calcium PB GF This is from the Fast Diet book by Michael Mosley and Mimi Sheridan. We make this because we want our Fast Day menus to be similar to our Slow Day menus and we have been accustomed to a juice smoothie for years. This gives us that but with more protein, probiotics, and some dairy. NB: This recipe makes enough for 2 [two] smoothies. HINT: I make up ‘smoothie kits’ in advance and keep them in the freezer. The night before a Fast Day, I put one of the kits on the counter to thaw for breakfast. Much simpler. Two kits are shown above — enough for 4 servings. 3 oz banana [this is approximately 6″ of banana, which I measure] 7 one-inch strawberries, stemmed [these may be fresh or frozen] ½ cup fat-free plain yogurt [I like to use Stonyfield Farm brand] ~10 ice cubes
Put ingredients in blender [or use an immersion wand] along with a large handful of ice cubes. Start at low speed while the ice breaks up and the fruit breaks down, then turn up to high for about 10 seconds. The mixture should have the consistency of a thin milkshake. If it is too thick, add water. HINT: Since this makes enough for two servings, if you are serving one, put the remainder in a jar with a lid into the ‘fridge for next Fast Day. Shake the jar before serving.
Flax Seed Breakfast Smoothie: 331 calories 9.3 g fat 12.1 g protein 44 g carbs PB GF To be perfectly honest, I have never tried this recipe. I wanted to see how the numbers would work out. The goal was to make a high-protein shake, with fruit and probiotics from yogurt but low in fat. And it should fit within the 300 calorie/meal limit. You might wonder why you couldn’t just drink all of the fruit smoothie shown above…. The answer is the low protein. This shake has a lot more protein, which you need for a Fast Day.
1 cup almond milk ½ cup plain, nonfat yogurt 2 Tbsp flax seed [2/3 oz] honestly, I’ve never eaten/cooked with flax seed. 1 cup sliced strawberries [about 5.5 oz] 3 oz banana ~10 or more ice cubes
Put the fruit, flax, ice, and yogurt in your favorite blending device. Run it on low speed to break the ice and fruit. Add the milk and raise the speed to high for about 10 seconds.
Please note the calorie count! If you were to consume this for breakfast, your dinner would have to have a low calorie count. I would suggest Cesar Salad [Mar 11] or Crab Cakes [Mar 1] or Baked White Fish [Jan 11] or Beans & Franks [Jan 28]. I would also ask you to note the high Carb content of this recipe. If Carbs matter to you, skip this one.
1.5 eggs HINT: if you are serving one person, crack 3 two-oz eggs into a large measuring cup. Whisk the eggs like crazy and measure half of the volume into a jar to put in the ‘fridge for next week. 1 Tbsp fresh herbs, chopped: chives, oregano, rosemary, thyme, parsley… salt & pepper to taste ½ piece of whole-grain 70-cal bread [I like Nature’s Own brand] 1.5 oz grapes OR 2 oz apple OR 2 oz melon 5-6 oz natural apple cider or fruit smoothie 
es, chopped or 2 cups mesclun [baby greens] 1 Tbsp grated Parmesan cheese 1 tsp olive oil ½ tsp lemon juice big pinch Mexican oregano [Cesar Salad after all is of Mexican origin, not from Roman rulers]
1 slice whole-grain 70-calorie bread 1 poached 2-oz egg 2 oz melon hot beverage of choice: blackish coffee, tea, lemon in water 5-6 oz fruit smoothie If using an egg poacher, lightly spray the egg cup with cooking oil or non-stick spray. Heat a pan of water to a simmer. toast the bread. Poach the egg 3-4 minutes, according to your taste. Slice the melon. Slide the egg on to the toast, season to taste. I didn’t used to like poached eggs, but on a Fast Day, they taste 
the seasoning of your salmon]. Pour into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the salmon and scallions. Scramble to taste. Brew your beverage and take the previously-made smoothie from ‘fridge. Plate with fruit of choice. HINT: This would be a wonderful dinner, as long as you didn’t eat eggs for breakfast.
could prep this the night before, cover the ramekin in plastic, and pop it in the ‘fridge for morning. Bake at 350º for 18 minutes. While it is baking, cut and plate the fruit, brew your beverage, and make your smoothie [or take it from ‘fridge if made last week]. 271 calories; 6.7 g. fat; 13.9 g. protein; 22.2 g. carbs
sp curry powder [more if you wish] and 3/4 tsp dry mustard over the vegetables and stir to combine. Add a bay leaf and 2½ c. chicken stock. Cook down until the mixture measures 2½ cups. If you are serving one person, you will use 10 fluid oz. of the sauce; double that if serving 2 people. HINT: Freeze the remaining sauce, either in 10 oz portions or 1¼ c. portions. To continue. Steam 1 oz carrot slices and ½ c. cauliflower florets. Boil ¼ c. yellow lentils until cooked. [You will need ¼ c. cooked lentils for this dish, so use any leftover another day.] Add the cooked vegetables to the curry sauce along with 2 Tbsp green peas. Add ¾ oz cooked chicken and heat the sauce to warm all the parts. Serve with the lentils on the side and a garnish of ¼c. diced tomato or diced cucumber. 288 Calories
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:
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
