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Safe Weight Loss 4 All

The Safe Way To Permanent Weight Loss

Recipes – Menu 5 Menu 6

Your low-Fat, cholesterol and calorie menus

Nearly half way there, let’s have a look at Menu 5 Menu 6.Menu 5 Menu 6: Chef

In Menu 5 Menu 6 there are only ingredients and method in Menu 6 to create your own sauces, desserts, etc, that you may find useful to help in your weight loss efforts and calorie counting.

menu 5

Breakfast
food amount calories
Orange Sections 1 Cup 0097
Ralston ⅔–¾ Cup 0098
Polish Sausage 1 oz. 1½″ x 1″ 0082
Whole Wheat Toast 1 Slice 0055
Strawberry Jam 1 Tablespoon 0055
Skim Milk ½ Pint 0087
Skim Milk Powder 2 oz. 0108
Coffee 1 Teaspoon Sugar 0020
total 0602
Lunch
Soup,
Campbell’s Beef and Vegetable
1 Serving (3 to can) 0068
Ritz Crackers 3 0042
Frankfurter 1 0122
Sauerkraut ⅔ Cup 0026
Boiled Potato 1 x 2¼″ Diameter 0085
Pineapple 1 Large Slice 0087
Cottage Cheese 5–6 Tablespoons 0087
on Lettuce 2 Large Leaves 0009
Cherry Jello 1 Serving (5 to Pack) 0067
Tea or Coffee 1 Teaspoon Sugar 0020
total 0613
Dinner
Broiled Beef Liver 2 Slices 3″ x 2½″ x 1½″ 0132
Fordhook Limas, Frozen ½ Cup 0112
Harvard Beets ½ Cup, 1 Teaspoon Sugar 0065
Pineapple Sherbet ½ Cup 0150
Hard Roll 1 0092
Apricot Jam 1 Tablespoon 0060
Buttermilk ½ Pint 0085
total 0702
total for day
Calories 1917
Fat (Grams) 25
Protein (Grams) 97
Carbohydrate (Grams) 313

_______

menu 6

breakfast
Food Amount Calories
Pineapple Juice oz. 0054
Strawberries 1 Cup 0062
Sugar 3 Teaspoons 0060
Cream and Egg White Sauce:*
Egg Whites
2 0030
Peanut Oil 1 Teaspoon 0045
Flour 1 Teaspoon 0004
Skim Milk ½ Cup 0043
Toast 1 Slice 0043
Plum Jam 1 Tablespoon 0062
total 0403
Lunch
Oyster Stew ½ Cup Oysters 0096
Skim Milk ½ Cup 0043
Oyster Crackers 8 0026
Chef’s Salad 1 Cup 0026
Shredded Swiss Cheese ½ Tablespoon 0025
Shredded Turkey 1 oz. 0056
Whole Wheat Toast 1 Slice 0059
Canned Nectarines 2 Medium 0085
Coffee 1 Teaspoon Sugar 0020
total 0436
Dinner
Grapefruit Sections with Mint ⅓ Cup 0080
Roast Beef 1 Dice 3″ x 2¼″ x ¼″ 0094
Browned Potato 1 0100
Shredded Zuccini ½ Cup 0019
Sliced Tomato Salad
with Sere Dressing
1 Medium Tomato 0023
Angel Cake Cupcake** 1 0145
Cloverleaf Roll 1 0120
Jam 1 Tablespoon 0058
Skim Milk ½ Pint 0085
Skim Milk Powder 2 oz. 0108
total 0832
total for day
calories 1671
Fat (Grams) 26
protein 84
Carbohydrate (Grams) 259

*Creamed Egg White Sauce

Ingredients

2 egg whites (hard boiled)
½ cup skimmed milk
1 teaspoon flour
1 tablespoon peanut oil.

Method

Add milk, flour and peanut oil.
Stir or whip constantly until slightly thickened.
Add cut-up, hard-cooked egg whites.
Serve over toast.

**Angel Cake Cupcake

Ingredients

¼ cup sifted cake flour
¾ cup granulated sugar
¾ cup egg whites (4)
½ teaspoon cream of tartar
¼ teaspoon vanilla
pinch of salt.

Method

Whip egg whites with cream of tartar, add vanilla.
Sift sugar and flour together and fold into egg whites one at a time.
Bake 325°F, 162ºC, Gas Mark 3, for 1 hour in ungreased muffin tins.
Remove from pan while warm.
(Angel cake mix may be substituted if desired.)

You can also use the following low-fat recipes as alternatives if it suits you better.

Cracker Torte

Ingredients

⅛ teaspoon cream of tartar
3 egg whites
1 cup granulated sugar
8 finely crushed saltine crackers
1 oz. walnut meats, finely chopped
½ teaspoon vanilla extract
1 10 oz. package frozen raspberries.

Method

Sprinkle cream of tartar over egg whites in a bowl.
Beat until soft peaks form.
Gradually add sugar, continuing to beat until meringue is very stiff.
Fold in cracker crumbs, nuts and vanilla.
Pour into a greased 1½ quart casserole.
Bake at 300°F, 150°C, Gas Mark 2, for one hour or until lightly browned and firm on top.
Cool in pan.
Meanwhile defrost raspberries.
Invert torte onto serving plate or serve from casserole, topped with berries.
Makes six servings.
(Calories per serving 200.)

If preferred, plain meringues may be made without the nuts and crackers,
or bought from a good pastry shop.
Almost any fruit or sherbet is good as a filling.
Particularly delicious is pineapple sherbet served with mint sauce.

Strawberry Delight

Method

Use individual slices of Angel Food, preferably slightly stale.
Cover thinly with Royal Vanilla Pudding (made with skim milk).
Decorate generously with fresh or frozen strawberries.
Pour over heated currant jelly as a glaze and chill.
(Approximately 175 calories.)

The third in our series of recipes, I hope you found Menu 5 Menu 6 helpful in your weight loss efforts.

Recipes – Menu 7 Menu 8

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