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Safe Weight Loss 4 All

The Safe Way To Permanent Weight Loss

Recipes – Menu 9 Menu 10

Your low-Fat, low-Cholesterol
and low-Calorie menus

Four done, three to go, let’s have a look at what Menu 9 Menu 10 has to offer.Menu 9 Menu 10: Chef

In Menu 9 Menu 10 there are only the ingredients and method in Menu 10 to create your own sauces, desserts, etc, that you may find useful to help in your weight loss efforts and calorie counting.

menu 9

Breakfast
foodamountcalories
Grapefruit½ (4½″ Diameter)0052
with Sugar1 Teaspoon0020
Oatmeal½ Cup, Cooked0074
Skim Milk½ Pint0087
Skim Milk Powder2 oz.0108
Whole Wheat Toast2 Slices0110
Jam1 Tablespoon0058
Tea or Coffee1 Teaspoon Sugar0020
total0529
Lunch
Clear ConsomméAs Desired0000
Tuna Salad Platter:
Tuna (Dietetic)
½ Can (3½ oz.)0122
Egg Whites2 Chopped0030
Celery¾ Cup0005
Onion (If Desired)1 Slice0019
Dietetic Dressing1 Tablespoon0003
Tomato1 Small, Quartered0023
Lettuce2 Medium Leaves0009
Rye Krisp4 Double Squares0080
Orange Sherbet½ Cup0177
Buttermilk½ Pint0085
Tea or Coffee1 Teaspoon Sugar0020
total0573
Dinner
Ground Round Beef Steak2 Small Patties (3½ oz.)0236
Baked Potato with Chives1 Medium, 2½″0098
with Ricotta Cheese1 Tablespoon0040
Broccoli½ Cup0023
Fresh Fruit Salad½ Cup0070
Coconut Bar Cookies, NBC20036
Tea or Coffee1 Teaspoon Sugar0020
total523
total for day
Calories1625
Fat (Grams)25
Protein (Grams)108
Carbohydrate (Grams)232

_______

menu 10

Breakfast
foodamountcalories
Honeydew Melon1 Piece 2″ x 7″ x 6½″0048
Ricotta Souffle*:
Ricotta Cheese
1 Tablespoon0040
Egg Whites20030
Peanut Oil¼ Teaspoon0013
Rye Toast (American)2 Slices0125
Jam1 Tablespoon0058
Skim Milk½ Pint0087
Skim Milk Powder2 oz.0108
Coffee1 Teaspoon Sugar0020
total0529
Lunch
Apricot Juice3 oz.0044
Seafood Casserole**
Celery
¼ Cup, Chopped0002
Scallops2–3 pieces0078
Shrimps4–60064
Craboz.0052
Mushrooms¼ Cup0007
Onion1 Slice0005
Skim Milk½ Cup0043
Baked Apple1 Large, 2 Teaspoons Sugar0213
Roll, Whole Wheat1 small0076
Buttermilk½ Pint0085
Tea or Coffee1 Teaspoon Sugar0020
total0689
dinner
Broiled Rib Lamb Chop
(Trim off Fat)
2 Small0210
Rice1 oz. – ¾ cup, Cooked0103
Carrots, Vichy½ Cup0023
Lime Gelatin1 Square0059
with Cooked Vegetables½ Cup0043
Junket with Skim Milk½ Pint0087
with Sugar1 Teaspoon0020
Tea or Coffee1 Teaspoon Sugar0020
total0565
total for day
Calories1783

(No Fat, Protein or Carbohydrate figures were given in original manuscript)

*Ricotta Souffle

Ingredients

1 tablespoon Ricotta cheese
2 egg whites
¼ teaspoon peanut oil
¼ cup skimmed milk
Salt and white pepper seasoned to taste.

Method

Beat egg whites until stiff.
Fold in mixture of cheese, skimmed milk, and seasonings.
Place in greased casserole dish in pan of water.
Bake at 325°F, 160°, Gas Mark 3, for approximately 25 minutes.

**Seafood Casserole

Ingredients

2–3 scallops
4–6 shrimps
2½ oz. crab
½ cup mushroom soup
½ cup skimmed milk
1 teaspoon parsley
1 teaspoon grated onion
2 tablespoon sherry.

Method

Flake crab, cut up scallops and shrimp, and place in casserole.

Make sauce of:
½ Cup Skim Milk
¼ Cup Diced Celery
Shredded Slice of Onion
Seasoned Salt
Dash of Basil
and a few drops of Tabasco Sauce.

Pour sauce over seafood.
Bake until thoroughly heated.
Sprinkle parsley over top.

The fifth in our series of recipes, I hope you found Menu 9 Menu 10 helpful in your weight loss efforts.

Recipes – Menu 11 Menu 12

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