Your low-Fat, low-Cholesterol
and low-Calorie menus
Nearly half way there, let’s have a look at Menu 5 Menu 6.
In Menu 5 Menu 6 there are only ingredients and method in Menu 6 to create your own sauces, desserts, etc, that you may find useful to help in your weight loss efforts and calorie counting.
menu 5
| Breakfast | ||
| food | amount | calories |
| Orange Sections | 1 Cup | 0097 |
| Ralston | ⅔–¾ Cup | 0098 |
| Polish Sausage | 1 oz. 1½″ x 1″ | 0082 |
| Whole Wheat Toast | 1 Slice | 0055 |
| Strawberry Jam | 1 Tablespoon | 0055 |
| Skim Milk | ½ Pint | 0087 |
| Skim Milk Powder | 2 oz. | 0108 |
| Coffee | 1 Teaspoon Sugar | 0020 |
| total | 0602 | |
| Lunch | ||
| Soup, Campbell’s Beef and Vegetable |
1 Serving (3 to can) | 0068 |
| Ritz Crackers | 3 | 0042 |
| Frankfurter | 1 | 0122 |
| Sauerkraut | ⅔ Cup | 0026 |
| Boiled Potato | 1 x 2¼″ Diameter | 0085 |
| Pineapple | 1 Large Slice | 0087 |
| Cottage Cheese | 5–6 Tablespoons | 0087 |
| on Lettuce | 2 Large Leaves | 0009 |
| Cherry Jello | 1 Serving (5 to Pack) | 0067 |
| Tea or Coffee | 1 Teaspoon Sugar | 0020 |
| total | 0613 | |
| Dinner | ||
| Broiled Beef Liver | 2 Slices 3″ x 2½″ x 1½″ | 0132 |
| Fordhook Limas, Frozen | ½ Cup | 0112 |
| Harvard Beets | ½ Cup, 1 Teaspoon Sugar | 0065 |
| Pineapple Sherbet | ½ Cup | 0150 |
| Hard Roll | 1 | 0092 |
| Apricot Jam | 1 Tablespoon | 0060 |
| Buttermilk | ½ Pint | 0085 |
| total | 0702 | |
| total for day | |
| Calories | 1917 |
| Fat (Grams) | 25 |
| Protein (Grams) | 97 |
| Carbohydrate (Grams) | 313 |
_______
menu 6
| Breakfast | ||
| Food | Amount | Calories |
| Pineapple Juice | 3½ oz. | 0054 |
| Strawberries | 1 Cup | 0062 |
| Sugar | 3 Teaspoons | 0060 |
| Cream and Egg White Sauce:* Egg Whites |
2 | 0030 |
| Peanut Oil | 1 Teaspoon | 0045 |
| Flour | 1 Teaspoon | 0004 |
| Skim Milk | ½ Cup | 0043 |
| Toast | 1 Slice | 0043 |
| Plum Jam | 1 Tablespoon | 0062 |
| total | 0403 | |
| lunch | ||
| Oyster Stew | ½ Cup Oysters | 0096 |
| Skim Milk | ½ Cup | 0043 |
| Oyster Crackers | 8 | 0026 |
| Chef’s Salad | 1 Cup | 0026 |
| Shredded Swiss Cheese | ½ Tablespoon | 0025 |
| Shredded Turkey | 1 oz. | 0056 |
| Whole Wheat Toast | 1 Slice | 0059 |
| Canned Nectarines | 2 Medium | 0085 |
| Coffee | 1 Teaspoon Sugar | 0020 |
| total | 0436 | |
| Dinner | ||
| Grapefruit Sections with Mint | ⅓ Cup | 0080 |
| Roast Beef | 1 Dice 3″ x 2¼″ x ¼″ | 0094 |
| Browned Potato | 1 | 0100 |
| Shredded Zuccini | ½ Cup | 0019 |
| Sliced Tomato Salad with Sere Dressing |
1 Medium Tomato | 0023 |
| Angel Cake Cupcake** | 1 | 0145 |
| Cloverleaf Roll | 1 | 0120 |
| Jam | 1 Tablespoon | 0058 |
| Skim Milk | ½ Pint | 0085 |
| Skim Milk Powder | 2 oz. | 0108 |
| total | 0832 | |
| total for day | |
| calories | 1671 |
| Fat (Grams) | 26 |
| protein | 84 |
| Carbohydrate (Grams) | 259 |
*Creamed Egg White Sauce
Ingredients
2 egg whites (hard boiled)
½ cup skimmed milk
1 teaspoon flour
1 tablespoon peanut oil.
Method
Add milk, flour and peanut oil.
Stir or whip constantly until slightly thickened.
Add cut-up, hard-cooked egg whites.
Serve over toast.
**Angel Cake Cupcake
Ingredients
¼ cup sifted cake flour
¾ cup granulated sugar
¾ cup egg whites (4)
½ teaspoon cream of tartar
¼ teaspoon vanilla
pinch of salt.
Method
Whip egg whites with cream of tartar, add vanilla.
Sift sugar and flour together and fold into egg whites one at a time.
Bake 325°F, 162ºC, Gas Mark 3, for 1 hour in ungreased muffin tins.
Remove from pan while warm.
(Angel cake mix may be substituted if desired.)
You can also use the following low-fat recipes as alternatives if it suits you better.
Cracker Torte
Ingredients
⅛ teaspoon cream of tartar
3 egg whites
1 cup granulated sugar
8 finely crushed saltine crackers
1 oz. walnut meats, finely chopped
½ teaspoon vanilla extract
1 10 oz. package frozen raspberries.
Method
Sprinkle cream of tartar over egg whites in a bowl.
Beat until soft peaks form.
Gradually add sugar, continuing to beat until meringue is very stiff.
Fold in cracker crumbs, nuts and vanilla.
Pour into a greased 1½ quart casserole.
Bake at 300°F, 150°C, Gas Mark 2, for one hour or until lightly browned and firm on top.
Cool in pan.
Meanwhile defrost raspberries.
Invert torte onto serving plate or serve from casserole, topped with berries.
Makes six servings.
(Calories per serving 200.)
If preferred, plain meringues may be made without the nuts and crackers,
or bought from a good pastry shop.
Almost any fruit or sherbet is good as a filling.
Particularly delicious is pineapple sherbet served with mint sauce.
Strawberry Delight
Method
Use individual slices of Angel Food, preferably slightly stale.
Cover thinly with Royal Vanilla Pudding (made with skim milk).
Decorate generously with fresh or frozen strawberries.
Pour over heated currant jelly as a glaze and chill.
(Approximately 175 calories.)
The third in our series of recipes, I hope you found Menu 5 Menu 6 helpful in your weight loss efforts.