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Safe Weight Loss 4 All

The Safe Way To Permanent Weight Loss

Recipes – Menu 1 Menu 2

Your low-Fat, cholesterol and low-Calorie menus

Ok, let’s first have a look at Menu 1 Menu 2.Menu 1 Menu 2 Chef

All the menus on the following pages have been claimed to successfully reduce cholesterol and aid weight loss, and are presented to you exactly as health experts and nutritionists devised them. I give no guarantee as to the claims and do not accept any liability for any claims arising from the use of the said menus.

In Menu 1 Menu 2 there are also the ingredients and method to create your own sauces, desserts, etc, that you may find useful to help in your weight loss efforts and calorie counting.

Although sugar has been included by the compilers of these menus, it is not necessary and can be dispensed with in most cases, if preferred. If sugar is not taken don’t forget to reduce your daily calorie intake by twenty calories per teaspoon.

menu 1

Breakfast
food amount calories
Grapefruit ½ Medium 0072
Oatmeal 2 Tablespoons Dry; ⅓ Cup
Cooked; 2 Teaspoons Sugar
0 151
Skim Milk ½ Pint 0087
Whole Wheat Toast 1 Slice 0055
Jam 1 Tablespoon 0059
Skim Milk Powder 2 oz. or 4 Tablespoons 0106
Tea or Coffee 1 Teaspoon Sugar 0020
total 0550
lunch
Open-faced Sandwich:
White Bread
1 Slice 0065
Ground Round Steak oz. – 1 Patty 0175
Onion 1 Slice – 1 Tablespoon 0004
Tomato 1 Small 0022
Lettuce 1 Leaf 0008
Coleslaw ¼ Cup with Zero Dressing* 0014
Jello (Regular) 4 Servings to Package 0084
with Diced Pear 1 small Pear; 1 Tablespoon Juice 0038
Tea or Coffee 1 Teaspoon Sugar 0020
total 0430
dinner
Roast Turkey 3 Slices, 3½″ x 2¼″ x ¼″ 0192
Potato (Browned) 1 Small, 2¼” Diameter 0100
Fresh or Frozen Asparagus 5–6 Medium Stalks 0026
Mixed Cooked Vegetable Salad
Marinated in Dressing:**
String Beans
¼ Cup 0010
Peas ¼ Cup 0042
Carrots ¼ Cup 0012
Raspberry Ice 1½ Cups 0120
Angel Cake 1 Piece 0146
Frosted Orange Drink 3 oz. (½ of 6 oz. Can) 0169
Skim milk ½ Pint 0087
Hard white roll 1 Average (1 oz.) 0092
Marmalade 1 Tablespoon 0063
total 1059
total for day
Calories 2039
Fat (Grams) 25
Protein (Grams) 90
Carbohydrate (Grams) 365

*Zero Dressing

Ingredients

½ cup tomato juice
2 tablespoons lemon juice or vinegar
1 tablespoon onion finely chopped
Salt, pepper, horseradish, mustard may be added

Method

Mix ingredients together
Shake well.

**Low-Calorie, No-Fat Mayonnaise Type Dressing

Ingredients

1 tablespoon mixed seasoning
1 cup buttermilk
¼ cup tomato puree
2 tablespoons catsup
garlic
¼ cup wine vinegar
¼ cup lemon juice
ground fresh pepper.

Method

Thoroughly blend all ingredients
Chill.

_______

menu 2

breakfast
Food Amount Calories
Stewed Prunes with Sugar 4–5 Medium, Juice 0129
Grapenuts 1 oz. or ¼ Cup 0090
Sugar for Cereal 2 Teaspoons 0040
Baked French Toast:*
Egg Whites
2 0028
White Bread 1 Slice 0063
Maple Syrup 2 Tablespoons: 1 oz. 0102
Skimmed Milk for French Toast
and Cereal
½ Pint 0087
Skimmed Milk Powder 2 oz. or 4 Tablespoons 0108
Tea or Coffee 1 Teaspoon Sugar 0020
total 0667
Lunch
Shrimp ½ Cup 0100
Celery ¼ Cup Diced 0005
Shrimp Sauce:**
Lemon Juice
1 Tablespoon 0049
Flour 1 Tablespoon 0050
Chopped Pickle 1 Tablespoon – ¼ Cup 0020
Sliced Beets 100 Grams 0037
Saltines Fig Bars 4 (140 to lb.) 0056
Snow Pudding*** 2 pieces – 1 serving 0107
Buttermilk ½ Pint 0020
Tea or Coffee 1 Teaspoon Sugar 0020
total 0464
Dinner
Tomato Juice Cocktail 3 oz. 0022
Broiled Sirloin Steak 2 Pieces, 4″ x 1″ x 1″ 0204
Mushrooms 10 Small or 4 Large 0028
Steamed Rice ½ Cup 0097
Frozen Broccoli oz. ½ Cup 0029
Romaine Salad
with Zero Dressing
½ Cup 0006
Fresh Pineapple ½–⅔ Cup 0058
Sugar Wafers 2 Thin NBC 0031
Tea or Coffee 1 Teaspoon Sugar 0020
total 0495
total for day
calories 1626
Fat (Grams) 25
Protein (Grams) 92
Carbohydrate (Grams) 90

*Baked French Toast

Ingredients

2 egg whites
¼ cup skimmed milk
Dash salt, pepper.

Method

Beat ingredients together; dip slice of bread in batter
Cook in oven or broiler approximately 5-10 minutes

**Shrimp Sauce

Ingredients

¼ cup bouillon
¼ cup water
1 tablespoon lemon juice
1 tablespoon sweet pickle relish
1 tablespoon flour.

Method

Cook ingredients together, stirring constantly until sauce thickens

***Snow Pudding Recipe (Souffle)

Ingredients

1 cup fruit pulp
¼ cup sugar
1 tablespoon lemon juice
⅛ teaspoon salt
3 egg whites, stiffly beaten.

Method

Any kind of fruit – fresh, canned or preserved – may be used. Drain off all syrup. Rub fruit through a sieve; add lemon juice; salt; and sweeten if necessary; heat.

Fold in stiffly beaten egg whites into hot fruit pulp. Pour into baking dish or individual molds, filling them only half full.Set in pan of hot water. Bake in moderate oven 375°F, 190°C for 20 minutes.

Serve as soon as baked. Serves 6.

Alternative for Snow Pudding

Open Dish Fruit Tart

No Crust. Top with Meringue or Toasted Angel Cake Crumbs. Any Berries in Season such as Blueberries and/or a Selection of Fresh Fruits such as Peaches, Apples, and Pears , may be used.

The first in our series of recipes, I hope you found Menu 1 Menu 2 helpful in your weight loss efforts.

Recipes – Menus 3/4

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