|
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%
|
|
