Your low-Fat, low-Cholesterol
and low-Calorie menus
Ok, to continue, let’s have a look at Menu 3 Menu 4.
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.