Diner Food Done Smart!

The WHOLE meal!


What Rapid Fat Loss (RFL) has done for me is to educate me, show me through my body functions, and give me the correct information on how to eat clean. Eating clean (for me) comes down to eating what our biological bodies need. What our ancestors ate to stay in top health, and really what it was that the earth provided them to eat--it was intuitive, and their bodies thrived on this diet. This includes meats, fats, herbs, vegetables, fruits, berries, nuts, roots, and lots of water. While I'm not necessarily eating all of these things (since my goal is fat LOSS in addition to gaining health), I know they will eventually be on my menu.  The problem is that I'm a modern day woman, with modern day eating habits, trying to reprogram my body and mind to want and crave those whole, healthful foods that I need. Yeah, I want a big greasy cheeseburger and fries, and a chocolate shake on the side, but my body really only needs the meat and veggies, and maybe a potato, but roasted, not fried.  This means that while I attempt this transition to eating clean, I'm finding ways to satisfy my modern day cravings with healthy options that are allowed by RFL.


I occasionally have a hankering for a tuna melt. The cheesy, melty, oniony tuna patty on grilled, buttery bread calls to me. This week, I've found the perfect option for satisfying that craving, and even have a complimentary side that will astonish even the most skeptical eater...just try it, trust me. :)  What is this deliciousness you ask? It's a super tuna melt with a side of roasted cauliflower poppers. And a pickle on the side of course. YUM! Just go with me on this one... 


ALERT: CRAPPY PICTURE. Taken in the light of a fluorescent bulb at night in my kitchen. :(

Tuna Patty Melt (low carb)
1 4 oz can tuna in water, drained
1 egg white
1/3 cup fat free shredded cheddar
1/4 tsp onion powder
1/2 tsp garlic powder
salt and pepper


Preheat a non-stick skillet over med/hi heat. Mix all ingredients together. Form into 2 patties. When skillet is hot, fry both patties until both sides are golden brown, flipping after about 4-5 mins.  Serves one.  Note: I may add a tsp or so of light mayo next time, just for added creaminess. That will affect nutrition though.


Nutrition information
Calories 179
Carbs 3g
Fat 2g
Protein 36g


These are warm, slightly cheesy, and have a great texture provided by the golden brown sides.  Now, onto the part you are skeptical about...


Cauliflower Poppers (low carb)
Inspired by DelightedMama.com
1 large head of cauliflower, washed and chopped into 2" chunks, stems trimmed (mine were cut into much smaller pieces and I won't do that next time)
2 tbsp olive oil
1 1/2 tsp sea salt
1/2 tsp black pepper


Preheat oven to 400F. Mix ingredients together until well coated. Spread on a large baking sheet, lined with non-stick foil.  Baking time is 1 hour total: bake for 20 mins, and turn; bake another 20 mins, turn; bake a final 20 mins, and they are ready to eat!  The pieces will shrink significantly when baked, and you will notice a lot of moisture in the pan the first time you turn them. This will evaporate.  Serve with your choice of ketchup.


These taste very much like fries, which is why I included them with the tuna melts. I usually loathe cauliflower, but roasting veggies seems to be the key for me to LOVE them, and this recipe was a FO SHO winner!  This recipe also adds a small amount of fat to the diet, but I'm not including the nutrition info because cauliflower is a "free" veggie for me.  I really hope you try this combination of foods. It's delicious!  You know, going back to my first paragraph, you could whip up a "shake" with a little greek yogurt, ice, and chocolate protein powder, and really have the whole experience. Ah. Next time...


For now, enjoy your day, and EAT YOUR VEGGIES!