HomeHealthArchivesMay 2005

 

Meal Plans

Until you're able to adjust your own recipes and eating habits, you can use the meal plans presented here as a guide. Each of these plans provide a full low-fat and low-cholesterol menu using products and ingredients that are easily found in local markets. Since each meal plan is just a guide, not a fixed diet, you might want to adjust or change it to suit your own needs and available products.

Complete recipes for each of the starred items (*) will be given in following months, but some meal plans use prepared or packaged foods. When shopping, try to find an item with the same or less amounts of fat and cholesterol specified in the plan. (Where "beverage"  is listed, use a juice or soft drink without fat- -not a milkshake or root beer float.)

For example, several meal plans suggest an ice-cream substitute called B-Thin, which is sold through several nation-wide chains and franchises. If you can't find that specific brand in your local area, look for another frozen desert with no fat or cholesterol. If you can't locate one, substitute 1/2 cup of ice milk but add the fat and cholesterol specified on the nutrition label to the daily totals. Most of the meal plans are so low in fat and cholesterol that adding a slight amount will not make a major difference. In fact, all of the meal plans are far less than the goal of 20% calories from fat.

Whenever you use a prepared or other purchased product with different levels of cholesterol, fat, or calories than specified here, be sure to make the necessary adjustment to the meal plan. In some cases, you might find items with less fat or cholesterol. One meal plan, for instance, includes a dinner roll containing 5 mg of cholesterol and 1 gram of fat. Your own market may carry a roll with no fat, so buy it and adjust the fat content of the meal plan given here.

Some of the meal plans and recipes in this book do contain "extra" fat and cholesterol. Certainly, snack items such as low-fat cookies, chocolate upside down cake, ice milk, and B-Thin, could be avoided, even eliminated from your diet altogether for those with exceptionally high cholesterol levels or a history of heart problems. But the more austere the diet, the less likely you may be to adhere to it, and the more tempted you may be to treat yourself to a little splurge. In the long run, we feel it is better to eat enjoyably with a minimum amount of fat and cholesterol, than it is to forcibly deprive yourself for a short time only to suffer setbacks and disappointments. It is just that kind of deprivation that causes the so-called yo-yo dieting, with the mind and body reacting to intense changes, and strict adherence to a regime seen as alien and suppressive.

When you find a meal plan a little too light in calories for your own diet, add some additional no-fat, no-cholesterol item. If you do eat something additional that contains fat or cholesterol, make adjustments elsewhere. This is particularly important if you eat out and have difficulty selecting low-fat, low-cholesterol food. Compensate by choosing the lowest-fat items from your other selections.

Once you learn to adjust, make up your own meal plans in advance, writing down the amounts of fat, cholesterol, and calories for reference later on. Make a list of contents from packaged items that you use often.  Shuffle items from one meal plan to another to construct a varied diet, but one that stays within the desired limits.

Keep in mind that these meal plans are a guide to low-fat nutrition. You might want to supplement your diet with a good grade multi-vitamin, and be sure to drink at least eight 8-ounce glasses of fluid each day. Your own regime, shopping and eating habits, and calorie needs, may make it difficult to adhere strictly to the items and quantities shown. But try the best you can to move toward these levels of fat and cholesterol. Consciously make the choices for yourself, devoting the time and energy that will be required for planning and monitoring. Eventually, you'll know many of the numbers "by heart" and you'll spend less time looking up and recording information. After a while you'll be eating low-fat low-cholesterol meals without even thinking about it, being satisfied with just a smell of scrambled eggs and bacon while you reach for the oatmeal or whip up a batch of low-fat pancakes. Your life is worth it.

 

Per Serving

Cholesterol

Fat

Calories

MG

Grams

 

Breakfast

       

 

Yolkless Waffle*

2.0

4.0

298

 

2 tbsp. maple syrup

0.0

0.0

108

 

Hot Cocoa, skim milk and sugar*

4.0

1.2

139

 

 

 

 

 

Lunch

 

 

 

 

 

1/4 Quiche*

1.0

9.5

259

 

cranberry juice, 8 oz.

0.0

0.0

160

 

candy apple

0.0

0.0

290

 

with nuts

0.0

3.5

41

 

 

 

 

 

Dinner

 

 

 

 

 

fruit slices

0.0

0.0

115

 

Stuffed Shells, tomato sauce and cheese*

17.33

7.5

369

 

1 roll

5.0

1.0

120

 

1 tsp. margarine

0.0

2.0

20

 

beverage,  6 oz

0.0

0.0

75

         

Snack

       
 

3 Chocolate Cookies*

0.12

4.8

162

 

8 oz. B-Thin

0.0

0.0

160

Daily Totals

 

29.45

33.5

2316

13% fat of total daily calories     51 grams would equal 20%

                                                                            

 

Per Serving

Cholesterol

Fat

Calories

MG

Grams

 

Breakfast

 

 

 

 

 

3/4 cups Frosted Mini-Wheats, 8 pieces

0.0

0

200

 

1/2 cup skim milk

2.0

0.5

45

 

8 oz. Sweetened Grape Juice*

0.0

0.0

95

 

 

 

 

 

Lunch

 

 

 

 

 

6 oz. Homemade Lemonade*

0.0

0.0

119

 

1 Pita* with 1 oz. sliced turkey breast and 1 tsp imitation mayonnaise

33.0

7.0

190

 

 

 

 

 

Dinner

 

 

 

 

 

Cashew Chicken*

75.25

10.5

306

 

1 1/2 cup rice

0.0

0.0

200

 

Snow Peas and Green Beans*

0.0

2.0

89

 

 beverage, 8 oz.

0.0

0.0

100

 

 

 

 

 

Snack

 

 

 

 

 

8 oz. B-Thin

0.0

0.0

160

 

Blueberry Sauce*

0.0

0.0

30

Daily Totals

 

110.25

20

1534

12% fat of total daily calories     34 grams would equal 20%

 

 

Per Serving

Cholesterol

Fat

Calories

MG

Grams

 

Breakfast

 

 

 

 

 

1 water bagel

0.0

2.0

200

 

1 oz Kellogg's corn flakes

0.0

0.0

100

 

2 tsp. soft margarine

0.0

4.0

40

 

apple juice, 1 cup

0.0

0.0

120

 

 

 

 

 

Lunch

 

 

 

 

 

Fresh Fruit Cup

0.0

0.0

133

 

English Muffin Pizza*

6.0

2.5

201

 

 beverage,  8 oz.

0.0

0.0

100

         

Dinner

 

 

 

 

 

small ear of corn

0.0

1.0

100

 

3 oz. broiled chicken

80.0

4.0

180

 

large baked potato

0.0

0.0

120

 

tsp. margarine

0.0

2.0

20

 

large salad

0.0

0.0

40

 

2 tbsp. Kraft Catalina Light salad dressing

0.0

0.0

35

 

ice herb tea with 1 tbsp. sugar

0.0

0.0

54

 

 

 

 

 

Snack

 

 

 

 

 

1/2 cup ice milk(Pathmark)

20.0

2.0

110

 

3 Snyder's Sourdough Pretzels

0.0

0.0

330

Daily Totals

 

106.0

17.5

1883

8% fat of total daily calories     42 grams would equal 20%

 

 

Per Serving

Cholesterol

Fat

Calories

MG

Grams

 

Breakfast

 

 

 

 

 

1/3 cup oat bran cereal (prepared as per package)

0.0

2.0

120

 

1 tbsp. sugar

0.0

0.0

54

 

1/2 cut skim milk

2.0

0.5

45

 

 

 

 

 

Lunch

 

 

 

 

 

2 slices whitebread (Pathmark - no fat)

10.0

0.0

140

 

large salad                                 

0.0

0.0

40

 

2 tbsp. Kraft Catalina Light salad dressing

0.0

0.0

35

 

cranberry juice (4 oz.) and ginger ale (4 oz.) spritzer

0.0

0.0

120

         

Dinner

 

 

 

 

 

1 portion Garlic Bread*

5.0

13.0

276

 

fruit cup

0.0

0.0

133

 

Cornish Hen

76.0

8.7

199

 

1 1/2 cup rice

0.0

0.0

200

 

1 cup green vegetable

0.0

0

45

 

 

 

 

 

Snack

skim milk (1/4 cup)

1.0

0.25

79

 

1 small slice Lemon Meringue Pie*

0.0

5.5

482

Daily Totals

 

94

29.95

1968

14% fat of total daily calories     44 grams would equal 20%

 

 

Per Serving

Cholesterol

Fat

Calories

MG

Grams

 

Breakfast

 

 

 

 

 

2 egg White Omelette*

0.0

2.0

73

 

1 water bagel

0.0

2.0

200

 

1 tsp. margarine

0.0

2.0

20

 

apple juice (4 oz.) and club soda (4 oz.) spritzer

0.0

0.0

60

         

Lunch

 

 

 

 

 

16 mini rice cakes

0.0

0.0

100

 

1 tbsp. peanut butter

0.0

8.0

90

 

iced herb tea, with 3 tbsp. sugar

0.0

0.0

60

 

fruit slices

0.0

0.0

100

 

 

 

 

 

Dinner

 

 

 

 

 

2 oz. spaghetti

0.0

2.0

210

 

4 tbsp. Tomato Sauce*

0.0

0.0

31

 

 large salad

0.0

0.0

40

 

2 tbsp. Kraft Catalina Light salad dressing

0.0

0.0

35

 

beverage,  8 oz.

0.0

0.0

100

 

1 cup green beans

0.0

0.0

25

 

 

 

 

 

Snack

 

 

 

 

 

1 Chocolate Mousse*

0.77

0.7

106

 

1 Philadelphia pretzel

5.0

1.0

100

Daily Totals

 

5.77

15.7

1350

10% fat of total daily calories     30 grams would equal 20%

 

 

Per Serving

Cholesterol

Fat

Calories

MG

Grams

 

Breakfast

 

 

 

 

 

3 slices of toast

15.0

0.0

210

 

2 tbsp. jelly

0.0

0.0

100

 

orange juice, 6 oz.

0.0

0.0

75

 

1 oz Nabisco Frosted Wheat Squares

0.0

0.0

100

 

1/4 cup skim milk

1.0

0.25

20

 

tbsp. sugar

0.0

0.0

54

 

 

 

 

 

Lunch

 

 

 

 

 

1 roll

5.0

1.0

120

 

1 cup Chicken Soup*

1.0

1.0

58

 

fruit slices

0.0

0.0

80

 

beverage, 12 oz.

0.0

0.0

160

 

 

 

 

 

Dinner

 

 

 

 

 

2 sheets matzo

0.0

0.0

150

 

2 tsp. margarine

0.0

4.0

40

 

2 oz. noodles

0.0

2.0

220

 

3 oz. chicken, marinated in low-fat italian dressing

76

5.0

163

 

lemonade and club soda

0.0

0.0

100

 

1 cup vegetables

0.0

0.0

30

 

 

 

 

 

Snack

 

 

 

 

 

2 cups popcorn with 1 tbsp. margarine

0.0

6.0

160

Daily Totals

 

 98

19.25

1840

9% fat of total daily calories     41 grams would equal 20%

 

 

Per Serving

Cholesterol

Fat

Calories

MG

Grams

 

Breakfast

 

 

 

 

 

Blueberry Pancakes*

2.0

4.0

311

 

1 tbsp. maple syrup

0.0

0.0

54

 

herb tea

0.0

0.0

0

 

1 tbsp. sugar

0.0

0.0

54

 

 

 

 

 

Lunch

 

 

 

 

 

pita stuffed with

0.0

0.0

155

 

salad and dressing

0.0

0.0

50

 

1/4 cup Tofutti

0.0

3.0

50

 

8 oz. Grape Juice, sweetened*

0.0

0.0

95

 

 

 

 

 

Dinner

 

 

 

 

 

watermelon slice (medium)

0.0

.00

100

 

2.5 oz Chicken Shishkabob* with Vegetables

56.25

3.4

319

 

Parsley Potatoes*

0.0

3.0

332

 

6 oz. Lemonade*

0.0

0.0

119

 

corn on the cob

0.0

1.0

70

 

 

 

 

 

Snack

 

 

 

 

 

Water Ice*

0.0

0.0

109

 

2 Snyder's Sourdough Pretzels

0.0

 0.0

220

Daily Totals

 

58.25

14.4

2038

6% fat of total daily calories     45 grams would equal 20%

 

 

Per Serving

Cholesterol

Fat

Calories

MG

Grams

 

Breakfast

 

 

 

 

 

English muffin

0.0

1.0

130

 

2 tsp. jelly

0.0

0.0

35

 

8 oz. cranberry juice drink

0.0

0.0

160

 

1 oz Old Fashioned Quaker Oats cereal (cinnamon optional)

0.0

2.0

100

 

1 tbsp. sugar

0.0

0.0

54

 

1/2 cup skim milk

2.0

0.5

45

         

Lunch

 

 

 

 

 

1 hot dog

30.0

14.0

150

 

1 roll

5.0

1.0

120

 

beverage

0.0

0.0

120

 

1/2 cup fresh strawberries

0.0

0.0

25

 

iced herb tea with

0.0

0.0

0.0

 

1 tbsp. sugar

0.0

0.0

54

 

 

 

 

 

Dinner

 

 

 

 

 

 3.5 oz Sweet and Sour Chicken*

75.25

7.3

424

 

1 cup rice

0.0

0.0

140

 

1 cup green beans

0.0

0.0

25

 

juice

0.0

0.0

100

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Snack

 

 

 

 

 

1 small slice Chocolate Upside-down Cake*

0.33

3.3

261

 

4 oz. B-Thin

0.0

0.0

80

Daily Totals

 

112.58

29.1

2023

13% fat of total daily calories     45 grams would equal 20%

 

 

Per Serving

Cholesterol

Fat

Calories

MG

Grams

 

Breakfast

 

 

 

 

 

1 pita bread

0.0

0.0

155

 

2 egg White Omelette*

0.0

2.0

73

 

Postum with

0.0

0.0

0.0

 

1 tbsp. sugar

0.0

0.0

54

 

1/4 cup skim milk

1.0

0.25

25

 

 

 

 

 

Lunch

 

 

 

 

 

2 Homemade Crepes with Blueberry Sauce*

0.0

2.6

132

 

club soda

0.0

0.0

0.0

 

 

 

 

 

Dinner

 

 

 

 

 

French Onion Soup*

2.83

2.7

113

 

4 oz. turkey breast

100.0

8.0

200

 

gravy

26.0

2.0

100

 

Twice Baked Potato*

0.13

4.3

162

 

Stuffing*

10.0

2.0

183

 

beverage, 8 oz.

0.0

0.0

100

 

 

 

 

 

Snack

Homemade Ice Milk, chocolate marshmallow*

2.83

1.3

261

 

 

 

 

 

 

 

 

 

 

Daily Totals

 

133.79

25.15

1558

15% fat of total daily calories     35 grams would equal 20%

 

 

Per Serving

Cholesterol

Fat

Calories

MG

Grams

 

Breakfast

 

 

 

 

 

2 slices of French Toast*

16.5

1.4

260

 

2 tbsp. syrup

0.0

0.0

120

 

1 tbsp. jelly

0.0

0.0

50

 

8 oz. apple juice

0.0

0.0

120

 

 

 

 

 

Lunch

 

 

 

 

 

hamburger

75.0

7.0

178

 

Homemade Bun*

0.02

1.3

139

 

beverage, 8 oz.

0.0

0.0

100

 

corn on the cob

0.0

1.0

70

 

baked potato

0.0

0.0

120

         

Dinner

 

 

 

 

 

large salad

0.0

0.0

40

 

2 tbsp. Kraft Catalina Light dressing

0.0

0.0

35

 

2 oz. pasta

0.0

2.0

210

 

Yogurt-Cheese Sauce*

2.75

1.9

69

 

1 cup green vegetables

0.0

0.0

45

 

club soda

0.0

0.0

0.0

 

 

 

 

 

Snack

 

 

 

 

 

8 oz. B-Thin                               

0.0

0.0

160

 

1 tbsp. Hot Fudge*                    

0.08

0.27

38

Daily Totals

 

94.35

14.87

1754

7% fat of total daily calories     39 grams would equal 20%

 

 

Per Serving

Cholesterol

Fat

Calories

MG

Grams

 

Breakfast

 

 

 

 

 

1 oz Kellogg's Rice Cripsies

0.0

0.0

110

 

1 tbsp. sugar

0.0

0.0

54

 

1/2 cup skim milk

2

0.5

45

 

1 water bagel

0.0

2

200

 

1 tsb. margarine

0.0

2.0

20

         

Lunch

 

 

 

 

 

Homemade Tomato Soup*

0.8

1.1

88

 

frozen low-fat yogurt

20.0

5.0

200

 

beverage, 8 oz.

0.0

0.0

100

 

 

 

 

 

Dinner

 

 

 

 

 

2 Brioche-style Dinner Rolls*

0.26

1.9

208

 

Lemon Chicken*

75.25

12.5

432

 

1 1/2 cup rice

 0.0

0.0

200

 

1 cup green vegetables

0.0

0.0

45

 

powdered butter substitute

0.0

0.0

4

 

iced herb tea

0.0

0.0

0

 

1 tbsp. sugar

0.0

0.0

54

         

Snack

 

 

 

 

 

3 Chico San rice cakes

0.0

0.0

120

 

3 Mocha Cupcakes*

0.06

0.3

111

Daily Totals

 

98.37

25.3

1991

11% fat of total daily calories     44 grams would equal 20%