Your low-Fat, low-Cholesterol
and low-Calorie menus
Ok, let’s first have a look at Menu 1 Menu 2.
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.
menu1
| 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 | 2½ 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
Fat (Grams)]
Protein (Grams)
Carbohydrates (Grams)
25
90
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 | 3½ 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.