Category Archives: Meal Plans

Low-Carb Meal Plans from 1958

Looking over a menu plan for our way of eating can give you another part of the puzzle when figuring out how to eat on our keto/low-carb eating plan. In 1958, Dr. Richard Mackarness wrote Eat Fat and Grow Slim, and in that book gave menu plans for a week. 

Let us look these menu plans over, at least the ones from Tuesday and Sunday, and see if we can learn some things for our own menu plans.

BREAKFAST

Tuesday:

Tomato juice

Cod or haddock stewed in milk with 2 pats of butter

1 slice protein bread

Sunday:

Fresh berries with cream or slice of melon

Chipped beef stewed in milk or cream, or baked butterfish

1 slice protein bread

Slices of protein bread or toast are a theme in the book’s breakfasts. I do not know what sort of ‘protein bread’ was used, but I would imagine any low-carb bread that is low-carb enough would work.

The tomato juice and the berries are foods that many of us ketonians don’t think of as too possible on our eating plan. But if the quantities are limited enough, I suppose this might be done.

The main theme of these breakfasts is found in the fish or chipped beef dishes. Fish and meats are zero-carb, so you can have as large a helping as you like, so long as you just feel full when you are done, not stuffed.

LUNCH

Tuesday:

1/2 grapefruit

Sardines in oil on salad greens with sliced cucumber

2 plain soda crackers (high-protein, low-carbohydrate)

Baked custard made with non-calorie sweetener

Sunday:

Pot roast with cabbage and carrots

Tossed green salad with blue cheese dressing

Fresh berries or stewed fruit made with non-caloric sweetener and cream

There is quite of bit of fruit allowed on this book’s plan. You do not need fruit all the time to live! Salads, being much lower in carbs, are something not to duck. The sardines in oil are only okay if the oil is olive oil. If it’s soybean, canola, or something else cheap, best to get sardines in water and add a bit of EVOO (extra-virgin olive oil.) The pot roast can be a good choice. I do not know how to make a baked custard— not a big part of my eating life— and the book doesn’t give recipes, but you can substitute a serving of other low-carb desserts.

DINNER

Tuesday;

Clear onion soup

Steak

Fried Tomatoes

Water cress

Cream cheese with walnuts

Sunday:

Oyster stew made with half milk and half cream

2 plain soda crackers (high-protein, low-carbohydrate)

Fresh pineapple sprinkled with shredded coconuts

This menu plan allows a lot of items we on keto/low-carb don’t commonly eat. Fried tomatoes! Fresh pineapple! If you like meals like the ones in this meal plan, these things are worth a try. You may need an old-fashioned cook book to make some of the dishes (oyster stew, clear onion soup,) and adapt to pull out any high-carb ingredients. The half-milk, half-cream in the oyster stew might be replaced by half-cream, half-water.

This book does not contain recipes and only has a one-week meal plan, but if you like these meals you may want to get the book. I got my copy, in hardcover, for 20 cents in a thrift shop many years ago. These days you may well need to buy the book online from Amazon if you want a copy. 

You can also mix-and-match the menu plan items from this or any other group of menu plans. If you eat fewer than three meals a day, you can add some items from a ‘skipped’ meal to the meals you do eat if you like.

Since the serving sizes, even of the carb-containing items, are not given, you will have to look these things up so that you are not going over your desired carb amount for the day.

My reaction: I have owned this book for years but have not tried out the meal plans myself. But reading through them for writing this blog post, I’ve decided to try some of the meal plans when I have a chance to get to the grocery store for needed ingredients.