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for the 100 C's at tea time you may have that much more for dinner.


1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice. 10-minute exercise at least



BREAKFAST
Coffee or postum with cream or sugar   or   10 ozs. skim milk (see list of breakfasts) 100 C


LUNCH
1 medium sized head lettuce 1/3 lb 25 C 1 tbsp. mayonnaise 100 C 1 med. sweet pickle chopped for mayonnaise 25 C 1-1/8 inch cube cream cheese melted   or   3 ozs. cottage cheese 100 C 1 Toasted French roll (no butter) 100 C   —— Total 350 C


TEA
3 crackers with tea and 1 tsp. sugar and 1 slice lemon   or   10 ozs. skim or buttermilk   or 100 C. fruit (see list) 100 C


DINNER
Creamed dried beef on toast     Dried beef 4 thin slices 4 x 5 100 C   Cut fine and crisped in frying     pan with ½ tbsp. butter 50 C   1 tbsp. flour browned with above 25 C   Add 1 cup skim milk (7 ozs.)     cook gently 70 C     ——       245 C           2 slices crisp toast (pour above over) 200 C   1 large serving raw celery or raw cabbage 15 C   1 large baked apple with 1 tbsp. syrup 120 C   1 glass skim milk (7 oz.) 70 C     ———   Total   650 C     ——— Grand Total   1200 C


1200 C DAY

ON ARISING
2 cups hot water, with a little lemon juice. 10-minute exercise at least


BREAKFAST
Coffee or postum with cream or sugar   or   10 ozs. skim milk (see list of breakfasts) 100 C


LUNCH
Celery—eat tender leaves also 10-14 stalks 30 C Olives—5 good sized ripe 100 C 1 small slice corn bread 100 C 12 ozs. skim milk or buttermilk 120 C   —— Total 350 C


TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon   or   10 ozs. skim milk or buttermilk   or   100 C fruit (see list) 100 C


DINNER
Broiled halibut (or lean beef) steak 4-5 ozs. with lemon 150 C   Lettuce (no oil) average serving 0 C   1 slice whole wheat bread or roll 100 C   1/2 pat butter 50 C   Dessert 1-6 pie 350 C   1 cup clear postum or coffee 0 C     ——   Total   650 C     ——— Grand Total   1200 C


1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least



BREAKFAST
Coffee or postum with cream or sugar   or   10 ozs. skim milk (see list of breakfasts) 100 C


LUNCH
Combination salad Shredded lettuce 10 leaves 0 C   1 large tomato 50 C   6 stalks chopped celery 15 C   tender leaves included 1/2 med. cucumber 15 C   1 med. grated carrot 20 C     ——     100 C   1/2 tbsp. mayonnaise or oil 50 C   with vinegar or lemon     1 slice whole wheat bread 100 C   10 ozs. skim milk or buttermilk 100 C     ——   Total   350 C


TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon or   10 ozs. skim milk or buttermilk   or   100 C fruit (see list) 100 C


DINNER
Croquettes of split peas or beans     1/2 cup mashed beans or peas   1/4 cup toast crumbs     1 tsp. cream or canned milk     made into croquettes and baked or broiled 225 C   Stewed tomatoes 8 ozs.   or     1 large fresh tomato 50 C   1 slice bread or 5 small pretzels 100 C   1 double serving lettuce or     chopped cabbage or cauliflower 15 C   1 slice lemon, custard or squash pie, no top crust 260 C   1 cup clear coffee or postum 0 C     ——   Total   650 C     —— Grand Total   1200 C


1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice. 10-minute exercise at least



BREAKFAST
Coffee or postum with cream or sugar   or   10 ozs. skim milk (see list of breakfasts) 100 C


LUNCH
Fruit salad     1 large orange 100 C   1 average apple 50 C   1 small banana 100 C   2 tbsps. lemon juice 10 C   2 small teasps. sugar 40 C     ——     300 C   Sprinkle with 1 tbsp. grapenuts 50 C     ——   Total   350 C


TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon or   10 ozs. skim milk or buttermilk   or   100 C. fruit (see list) 100 C


DINNER
12 moderate sized oysters   100 C Dipped in 1 beaten egg and crumbs of 3 crackers 150 C   Fried gently in 1 tbsp. of bacon or other fat 125 C     ——     375 C   2 small slices crisped bacon 50 C   1 small dish chow chow with lettuce 25 C   1 slice bread or its equivalent 100 C   1/2 pat butter 50 C   Dessert 1 medium baked apple with no sugar 50 C     ——   Total   650 C     ——— Grand Total   1200 C


1200 C DAY

ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least


BREAKFAST
Coffee or postum with cream or sugar   or   10 ozs. skim milk (see list of breakfasts) 100 C


LUNCH
2 eggs 160 C fried gently in 1 tsp. bacon fat or butter 40 C   or     soft boiled or poached eggs with 1 slice crisped bacon 200 C   1 roll or 1 slice whole wheat bread 100 C   Butter 1/2 pat 50 C   Coffee, postum or tea clear 0 C     ——   Total   350 C


TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon   or   10 ozs. skim milk or buttermilk   or   100 C fruit (see list) 100 C


DINNER
2 toasted shredded wheat biscuits 200 C   2 glasses skim milk 150 C   1 dish stewed prunes     8 with 1 tbsp. syrup 200 C   10-12 peanuts 100 C   Coffee, postum or tea clear 0 C     ——   Total   650 C     —— Grand Total   1200 C


1200 C DAY

ON ARISING


2 cups hot water with a little lemon juice.
10-minute exercise at least


BREAKFAST
Coffee or postum with cream or sugar   or   10 ozs. skim milk (see list of breakfasts) 100 C


LUNCH
6 oz. cream soup,     Potato, tomato, clam chowder, etc. (use skim milk) 200 C   Shredded cabbage, lettuce, celery     or     any greens—average helping practically 0 C   1/2 tbsp. mayonnaise or oil     or     1 tbsp. cream dressing 50 C   2 soda crackers 50 C   1 average apple 50 C     ——   Total   350 C


TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon or   10 ozs. skim milk or buttermilk   or   100 C fruit (see list) 100 C


DINNER
Carrot and cottage cheese salad     (The Home Dietitian—Comstock)     1/2 cup ground carrots     1-6 cup chopped nuts     3 oz. cottage cheese     3 oz. large lemon (juice of) 250 C   8 ozs. consomme, no fat 30 C   4 crackers or 1 roll or slice bread 100 C   1/2 pat butter 50 C   Average helping lettuce or other greens—no oil 0 C   Dessert—gelatine pudding, average serving 120 C   Whipped cream 1 heaping tbsp 100 C   Coffee or postum or tea clear 0 C     ——   Total   650 C     ——— Grand Total   1200 C


1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least


BREAKFAST
Coffee or postum with cream or sugar   or   10 ozs. skim milk (see list of breakfasts) 100 C


LUNCH
Baked beans     if canned 3 h. tbsp., if home baked 1-1/2 150 C   Pickled beets 5 med. slices 25 C   Large amount celery or lettuce or other green leaves 25 C   1 slice toasted Swedish health     bread (made of oatmeal) or 1 roll 100 C   1 cup coffee or postum clear 0 C   Medium apple 50 C     ——   Total   350 C


TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon   or   10 ozs. skim milk or buttermilk   or   100 C fruit (see list) 100 C


DINNER
Cottage cheese omelet     2 med. eggs 160 C   3 ozs. cottage cheese 100 C   1 tbsp. cream     or     condensed milk 50 C     ——     310 C   Salt to taste     Bake or fry gently in 1/2 tbsp. fat. 40 C     (Can substitute 100 C chopped     lean meat for cottage cheese)     1 small head celery tender leaves and all 25 C   1 slice bread or equivalent 100 C   Butter 1/2, pat 50 C   1 dish plain stewed tomatoes, squash,     carrots, spinach or onions, etc 25 C   5 almonds or 5 peanuts or 2 large walnuts 50 C   10 raisins 50 C     ——   Total   650 C     ——— Grand Total   1200 C
Finished But Not Famished


WEEKLY WEIGHT CHART Month 1st Week 2nd Week 3rd Week 4th Week 5th Week                                                                                                                                                
TOTAL C. PER DAY Month Sun. Mon. Tues. Wed. Thur. Fri. Sat.                                                                                                                                                                                                





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