Your low-Fat, low-Cholesterol
and low-Calorie menus
Four done, three to go, let’s have a look at what Menu 9 Menu 10 has to offer.
In Menu 9 Menu 10 there are only the ingredients and method in Menu 10 to create your own sauces, desserts, etc, that you may find useful to help in your weight loss efforts and calorie counting.
menu 9
| Breakfast | ||
| food | amount | calories |
| Grapefruit | ½ (4½″ Diameter) | 0052 |
| with Sugar | 1 Teaspoon | 0020 |
| Oatmeal | ½ Cup, Cooked | 0074 |
| Skim Milk | ½ Pint | 0087 |
| Skim Milk Powder | 2 oz. | 0108 |
| Whole Wheat Toast | 2 Slices | 0110 |
| Jam | 1 Tablespoon | 0058 |
| Tea or Coffee | 1 Teaspoon Sugar | 0020 |
| total | 0529 | |
| Lunch | ||
| Clear Consommé | As Desired | 0000 |
| Tuna Salad Platter: Tuna (Dietetic) |
½ Can (3½ oz.) | 0122 |
| Egg Whites | 2 Chopped | 0030 |
| Celery | ¾ Cup | 0005 |
| Onion (If Desired) | 1 Slice | 0019 |
| Dietetic Dressing | 1 Tablespoon | 0003 |
| Tomato | 1 Small, Quartered | 0023 |
| Lettuce | 2 Medium Leaves | 0009 |
| Rye Krisp | 4 Double Squares | 0080 |
| Orange Sherbet | ½ Cup | 0177 |
| Buttermilk | ½ Pint | 0085 |
| Tea or Coffee | 1 Teaspoon Sugar | 0020 |
| total | 0573 | |
| Dinner | ||
| Ground Round Beef Steak | 2 Small Patties (3½ oz.) | 0236 |
| Baked Potato with Chives | 1 Medium, 2½″ | 0098 |
| with Ricotta Cheese | 1 Tablespoon | 0040 |
| Broccoli | ½ Cup | 0023 |
| Fresh Fruit Salad | ½ Cup | 0070 |
| Coconut Bar Cookies, NBC | 2 | 0036 |
| Tea or Coffee | 1 Teaspoon Sugar | 0020 |
| total | 523 | |
| total for day | |
| Calories | 1625 |
| Fat (Grams) | 25 |
| Protein (Grams) | 108 |
| Carbohydrate (Grams) | 232 |
_______
menu 10
| Breakfast | ||
| food | amount | calories |
| Honeydew Melon | 1 Piece 2″ x 7″ x 6½″ | 0048 |
| Ricotta Souffle*: Ricotta Cheese |
1 Tablespoon | 0040 |
| Egg Whites | 2 | 0030 |
| Peanut Oil | ¼ Teaspoon | 0013 |
| Rye Toast (American) | 2 Slices | 0125 |
| Jam | 1 Tablespoon | 0058 |
| Skim Milk | ½ Pint | 0087 |
| Skim Milk Powder | 2 oz. | 0108 |
| Coffee | 1 Teaspoon Sugar | 0020 |
| total | 0529 | |
| Lunch | ||
| Apricot Juice | 3 oz. | 0044 |
| Seafood Casserole** Celery |
¼ Cup, Chopped | 0002 |
| Scallops | 2–3 pieces | 0078 |
| Shrimps | 4–6 | 0064 |
| Crab | 2½ oz. | 0052 |
| Mushrooms | ¼ Cup | 0007 |
| Onion | 1 Slice | 0005 |
| Skim Milk | ½ Cup | 0043 |
| Baked Apple | 1 Large, 2 Teaspoons Sugar | 0213 |
| Roll, Whole Wheat | 1 small | 0076 |
| Buttermilk | ½ Pint | 0085 |
| Tea or Coffee | 1 Teaspoon Sugar | 0020 |
| total | 0689 | |
| dinner | ||
| Broiled Rib Lamb Chop (Trim off Fat) |
2 Small | 0210 |
| Rice | 1 oz. – ¾ cup, Cooked | 0103 |
| Carrots, Vichy | ½ Cup | 0023 |
| Lime Gelatin | 1 Square | 0059 |
| with Cooked Vegetables | ½ Cup | 0043 |
| Junket with Skim Milk | ½ Pint | 0087 |
| with Sugar | 1 Teaspoon | 0020 |
| Tea or Coffee | 1 Teaspoon Sugar | 0020 |
| total | 0565 | |
| total for day | |
| Calories | 1783 |
(No Fat, Protein or Carbohydrate figures were given in original manuscript)
*Ricotta Souffle
Ingredients
1 tablespoon Ricotta cheese
2 egg whites
¼ teaspoon peanut oil
¼ cup skimmed milk
Salt and white pepper seasoned to taste.
Method
Beat egg whites until stiff.
Fold in mixture of cheese, skimmed milk, and seasonings.
Place in greased casserole dish in pan of water.
Bake at 325°F, 160°, Gas Mark 3, for approximately 25 minutes.
**Seafood Casserole
Ingredients
2–3 scallops
4–6 shrimps
2½ oz. crab
½ cup mushroom soup
½ cup skimmed milk
1 teaspoon parsley
1 teaspoon grated onion
2 tablespoon sherry.
Method
Flake crab, cut up scallops and shrimp, and place in casserole.
Make sauce of:
½ Cup Skim Milk
¼ Cup Diced Celery
Shredded Slice of Onion
Seasoned Salt
Dash of Basil
and a few drops of Tabasco Sauce.
Pour sauce over seafood.
Bake until thoroughly heated.
Sprinkle parsley over top.
The fifth in our series of recipes, I hope you found Menu 9 Menu 10 helpful in your weight loss efforts.
Recipes – Menu 11 Menu 12