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Safe Weight Loss 4 All

The Safe Way To Permanent Weight Loss

Recipes – Menu 3 Menu 4

Your low-Fat, cholesterol and calorie menus

Ok, to continue, let’s have a look at Menu 3 Menu 4.Menu 3 Menu 4: Chef

In Menu 3 Menu 4 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.

menu 3

Breakfast
food amount calories
Fresh Orange Juice 6 oz. 0088
Puffed Wheat 1 Cup 0040
Sliced Banana 1 Medium or 1 cup 0130
Raisins 2 Tablespoons 0061
Sugar for Cereal 1 Teaspoons 0020
American Rye toast 1 Slice – 3½ oz. 0059
Cottage Cheese 5–6 tablespoons 0095
Jam 1 Tablespoon 0060
Skimmed Milk ½ Pint 0087
Skimmed Milk Powder 2 oz. 0108
Coffee 1 Teaspoon Sugar 0020
total 0768
lunch
Campbells Dam Chowder 1 Serving. (3 to can) 0064
Rye Krisp 2 Wafers 0050
Large Fruit Platter:
Cottage Cheese (Optional)
1 Tablespoon 0031
fresh strawberries ½ Cup 0027
Cantaloupe ½ Cup Diced 0117
Cherries, Red, Sweet, Canned ½ Cup 0065
Pears 2 Halves 0044
Grapefruit ½ Cup 0036
Sour Cream
(Add to Zero Dressing)
1 Teaspoon 0012
Whole Wheat Roll
(No Milk, No Butter)
1 0100
Lemon Sponge Pudding* 1 Serving, 3½ oz. 0118
Tea or Coffee 1 Teaspoon Sugar 0020
total 0684
dinner
Roast Leg of Lamb 2 Slices 3″ x 3¼″ x ⅛″ 0206
Candied Sweet Potatoes,
with 1 Teaspoon Sugar
½ Cup 0129
Fresh Spinach with Lemon ½ Cup 0025
Mint Jelly for Lamb 1 Tablespoon 0060
Celery Hearts 3 Inner Stalks 0012
Carrot Sticks 2 Small 0045
Baked Apple 1 Small, 2 teaspoons sugar 0259
Bread, White 1 Slice 0063
Buttermilk ½ Pint 0085
Tea or Coffee 1 Teaspoon Sugar 0020
total 0904
total for day
Calories 2356
Fat (Grams) 26
Protein (Grams) 94
Carbohydrate (Grams) 410

*Lemon Sponge Pudding

Ingredients

1 oz. (2 tablespoons) granulated gelatin
½ cup cold water
½ cup boiling water
2 cups ice water
1 cup sugar
¾ cup lemon juice with a little lemon rind.

Method

Soak gelation in cold water until soft.
Add to boiling water and stir over hot water until thoroughly dissolved.
Add sugar and stir until dissolved. Remove from heat.
Add remaining liquids or fruit pulp and mix thoroughly.
When jelly begins to congeal, whip until light and frothy
and fold in the stiffly beaten whites of two eggs.
Serve chilled.

_______

menu 4

breakfast
Food Amount Calories
Figs in Syrup 3 0126
Pancakes* 1 0064
Maple Syrup 2 oz. 0205
Skim Milk ½ Pint 0087
Skim Milk Powder 2 oz. 0108
Coffee 1 Teaspoon Sugar 0020
total 0610
Lunch
Cream of Pea Soup** ½ Cup 0111
Broiled Lobster (¾ lb.) 1 0005
Mashed Banana Squash ½ Cup 0055
Brussel Sprouts 5–6 – ½ Cup 0040
Gelatin with Fruit Salad 1 Square 0095
Nabisco Sugar Wafers 4 Small 0064
Tea or coffee 1 Teaspoon Sugar 0020
total 0390
Dinner
Baked Veal Chop*** 1 Loin Chop 0180
Tomatoes ½ Cup 0021
Chopped Onion 1 Tablespoon 0021
Catsup 1 Tablespoon 0019
Green Pepper 1 Tablespoon 0003
Noodles ½ Cup, Cooked 0052
Grated Carrot and Raisin Salad ½ Cup 0021
with Sour Cream 1 Tablespoon 0030
withZero Dressing 2 Tablespoons 0024
Lady Fingers 3 Large or 6 Small 0108
Buttermilk ½ Pint 0085
Parkerhouse Roll 1 0089
Orange Marmalade 1 Tablespoon 0060
Tea or coffee 1 Teaspoon Sugar 0020
total 0733
total for day
calories 1733
Fat (Grams) 25
Protein 85
Carbohydrate (Grams) 310

*Roman Meal Pancakes

Ingredients

1 cup Roman meal
½ cup flour sifted with 2 tablespoons baking powder
1 tablespoon salt
1 tablespoon sugar
1 tablespoon melted margarine
1½ cups skimmed milk.

Method

Fold in two stiffly beaten egg whites.
Before pouring batter, heat pan to medium hot and rub very lightly with crisco-oiled paper napkin.
(10-12 pancakes approximately 64 calories per pancake).

**Cream of Pea Soup

Ingredients

2 teaspoons of flour
½ cup skimmed milk
¼ cup strained peas
Salt, pepper, dash cayenne.

Method

Make paste of flour and water; add to heated milk and strained peas, stirring constantly.
Add seasoning.
Serve hot.

***Baked Veal Chop

Ingredients

1 Veal chop ½” thick
½ cup tomatoes
1 tablespoon catsup
1 tablespoon chopped onions
1 tablespoon chopped pepper
Salt and pepper to taste.

Method

Place chop and rest of ingredients in casserole dish.
Bake slowly at 325°F, 162ºC, Gas Mark 3, for 2 hours; keep covered.

The second in our series of recipes, I hope you found Menu 3 Menu 4 helpful in your weight loss efforts.

Recipes – Menus 5/6

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