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The Safe Way To Permanent Weight Loss

Recipes – Menu 5 Menu 6

Your low-Fat, low-Cholesterol
and low-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

Orange Sections1 Cup0097
Ralston⅔–¾ Cup0098
Polish Sausage1 oz. 1½″ x 1″0082
Whole Wheat Toast1 Slice0055
Strawberry Jam1 Tablespoon0055
Skim Milk½ Pint0087
Skim Milk Powder2 oz.0108
Coffee1 Teaspoon Sugar0020
Campbell’s Beef and Vegetable
1 Serving (3 to can)0068
Ritz Crackers30042
Sauerkraut⅔ Cup0026
Boiled Potato1 x 2¼″ Diameter0085
Pineapple1 Large Slice0087
Cottage Cheese5–6 Tablespoons0087
on Lettuce2 Large Leaves0009
Cherry Jello1 Serving (5 to Pack)0067
Tea or Coffee1 Teaspoon Sugar0020
Broiled Beef Liver2 Slices 3″ x 2½″ x 1½″0132
Fordhook Limas, Frozen½ Cup0112
Harvard Beets½ Cup, 1 Teaspoon Sugar0065
Pineapple Sherbet½ Cup0150
Hard Roll10092
Apricot Jam1 Tablespoon0060
Buttermilk½ Pint0085
total for day
Fat (Grams)25
Protein (Grams)97
Carbohydrate (Grams)313


menu 6

Pineapple Juiceoz.0054
Strawberries1 Cup0062
Sugar3 Teaspoons0060
Cream and Egg White Sauce:*
Egg Whites
Peanut Oil1 Teaspoon0045
Flour1 Teaspoon0004
Skim Milk½ Cup0043
Toast1 Slice0043
Plum Jam1 Tablespoon0062
Oyster Stew½ Cup Oysters0096
Skim Milk½ Cup0043
Oyster Crackers80026
Chef’s Salad1 Cup0026
Shredded Swiss Cheese½ Tablespoon0025
Shredded Turkey1 oz.0056
Whole Wheat Toast1 Slice0059
Canned Nectarines2 Medium0085
Coffee1 Teaspoon Sugar0020
Grapefruit Sections with Mint⅓ Cup0080
Roast Beef1 Dice 3″ x 2¼″ x ¼″0094
Browned Potato10100
Shredded Zuccini½ Cup0019
Sliced Tomato Salad
with Sere Dressing
1 Medium Tomato0023
Angel Cake Cupcake**10145
Cloverleaf Roll10120
Jam1 Tablespoon0058
Skim Milk½ Pint0085
Skim Milk Powder2 oz.0108
total for day
Fat (Grams)26
Carbohydrate (Grams)259

*Creamed Egg White Sauce


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


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


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.


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


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.


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


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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