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

*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.

Recipes – Menus 3/4