Safe Weight Loss 4 All

The Safe Way To Permanent Weight Loss

Recipes – Menu 1 Menu 2

Your low-Fat, low-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.


Grapefruit½ Medium0072
Oatmeal2 Tablespoons Dry; ⅓ Cup
Cooked; 2 Teaspoons Sugar
0 151
Skim Milk½ Pint0087
Whole Wheat Toast1 Slice0055
Jam1 Tablespoon0059
Skim Milk Powder2 oz. or 4 Tablespoons0106
Tea or Coffee1 Teaspoon Sugar0020
Open-faced Sandwich:
White Bread
1 Slice0065
Ground Round Steakoz. – 1 Patty0175
Onion1 Slice – 1 Tablespoon0004
Tomato1 Small0022
Lettuce1 Leaf0008
Coleslaw¼ Cup with Zero Dressing*0014
Jello (Regular)4 Servings to Package0084
with Diced Pear1 small Pear; 1 Tablespoon Juice0038
Tea or Coffee1 Teaspoon Sugar0020
Roast Turkey3 Slices, 3½″ x 2¼″ x ¼″0192
Potato (Browned)1 Small, 2¼” Diameter0100
Fresh or Frozen Asparagus5–6 Medium Stalks0026
Mixed Cooked Vegetable Salad
Marinated in Dressing:**
String Beans
¼ Cup0010
Peas¼ Cup0042
Carrots¼ Cup0012
Raspberry Ice1½ Cups0120
Angel Cake1 Piece0146
Frosted Orange Drink3 oz. (½ of 6 oz. Can)0169
Skim milk½ Pint0087
Hard white roll1 Average (1 oz.)0092
Marmalade1 Tablespoon0063

Total For Day

Fat (Grams)]
Protein (Grams)
Carbohydrates (Grams)

*Zero Dressing


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


Mix ingredients together
Shake well.

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


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


Thoroughly blend all ingredients


menu 2

Stewed Prunes with Sugar4–5 Medium, Juice0129
Grapenuts1 oz. or ¼ Cup0090
Sugar for Cereal2 Teaspoons0040
Baked French Toast:*
Egg Whites
White Bread1 Slice0063
Maple Syrup2 Tablespoons: 1 oz.0102
Skimmed Milk for French Toast
and Cereal
½ Pint0087
Skimmed Milk Powder2 oz. or 4 Tablespoons0108
Tea or Coffee1 Teaspoon Sugar0020
Shrimp½ Cup0100
Celery¼ Cup Diced0005
Shrimp Sauce:**
Lemon Juice
1 Tablespoon0049
Flour1 Tablespoon0050
Chopped Pickle1 Tablespoon – ¼ Cup0020
Sliced Beets100 Grams0037
Saltines Fig Bars4 (140 to lb.)0056
Snow Pudding***2 pieces – 1 serving0107
Buttermilk½ Pint0020
Tea or Coffee1 Teaspoon Sugar0020
Tomato Juice Cocktail3 oz.0022
Broiled Sirloin Steak2 Pieces, 4″ x 1″ x 1″0204
Mushrooms10 Small or 4 Large0028
Steamed Rice½ Cup0097
Frozen Broccolioz. ½ Cup0029
Romaine Salad
with Zero Dressing
½ Cup0006
Fresh Pineapple½–⅔ Cup0058
Sugar Wafers2 Thin NBC0031
Tea or Coffee1 Teaspoon Sugar0020
total for day
Fat (Grams)25
Protein (Grams)92
Carbohydrate (Grams)90

*Baked French Toast


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


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

**Shrimp Sauce


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


Cook ingredients together, stirring constantly until sauce thickens

***Snow Pudding Recipe (Souffle)


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


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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