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The Safe Way To Permanent Weight Loss

Recipes – Menu 3 Menu 4

Your low-Fat, low-Cholesterol
and low-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

Fresh Orange Juice6 oz.0088
Puffed Wheat1 Cup0040
Sliced Banana1 Medium or 1 cup0130
Raisins2 Tablespoons0061
Sugar for Cereal1 Teaspoons0020
American Rye toast1 Slice – 3½ oz.0059
Cottage Cheese5–6 tablespoons0095
Jam1 Tablespoon0060
Skimmed Milk½ Pint0087
Skimmed Milk Powder2 oz.0108
Coffee1 Teaspoon Sugar0020
Campbells Dam Chowder1 Serving. (3 to can)0064
Rye Krisp2 Wafers0050
Large Fruit Platter:
Cottage Cheese (Optional)
1 Tablespoon0031
fresh strawberries½ Cup0027
Cantaloupe½ Cup Diced0117
Cherries, Red, Sweet, Canned½ Cup0065
Pears2 Halves0044
Grapefruit½ Cup0036
Sour Cream
(Add to Zero Dressing)
1 Teaspoon0012
Whole Wheat Roll
(No Milk, No Butter)
Lemon Sponge Pudding*1 Serving, 3½ oz.0118
Tea or Coffee1 Teaspoon Sugar0020
Roast Leg of Lamb2 Slices 3″ x 3¼″ x ⅛″0206
Candied Sweet Potatoes,
with 1 Teaspoon Sugar
½ Cup0129
Fresh Spinach with Lemon½ Cup0025
Mint Jelly for Lamb1 Tablespoon0060
Celery Hearts3 Inner Stalks0012
Carrot Sticks2 Small0045
Baked Apple1 Small, 2 teaspoons sugar0259
Bread, White1 Slice0063
Buttermilk½ Pint0085
Tea or Coffee1 Teaspoon Sugar0020
total for day
Fat (Grams)26
Protein (Grams)94
Carbohydrate (Grams)410

*Lemon Sponge Pudding


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.


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

Figs in Syrup30126
Maple Syrup2 oz.0205
Skim Milk½ Pint0087
Skim Milk Powder2 oz.0108
Coffee1 Teaspoon Sugar0020
Cream of Pea Soup**½ Cup0111
Broiled Lobster (¾ lb.)10005
Mashed Banana Squash½ Cup0055
Brussel Sprouts5–6 – ½ Cup0040
Gelatin with Fruit Salad1 Square0095
Nabisco Sugar Wafers4 Small0064
Tea or coffee1 Teaspoon Sugar0020
Baked Veal Chop***1 Loin Chop0180
Tomatoes½ Cup0021
Chopped Onion1 Tablespoon0021
Catsup1 Tablespoon0019
Green Pepper1 Tablespoon0003
Noodles½ Cup, Cooked0052
Grated Carrot and Raisin Salad½ Cup0021
with Sour Cream1 Tablespoon0030
withZero Dressing2 Tablespoons0024
Lady Fingers3 Large or 6 Small0108
Buttermilk½ Pint0085
Parkerhouse Roll10089
Orange Marmalade1 Tablespoon0060
Tea or coffee1 Teaspoon Sugar0020
total for day
Fat (Grams)25
Carbohydrate (Grams)310

*Roman Meal Pancakes


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.


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


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


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

***Baked Veal Chop


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


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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