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THE MCDOUGALL PROGRAMFOR MAXIMUM WEIGHT LOSSBY JOHN A. MCDOUGALL, MDRECIPES BY MARY MCDOUGALL
ContentsCarbohydrate Content of Various FoodsCalorie ConcentrationsStarchy VegetablesGreen and Yellow VegetablesFruit Calorie ContentMaking Healthful SubstitutionsCalories Burned per Minute During ExerciseIdentification of Health GoalsMotivating Reasons to ChangePaying the PriceSample Menus for Twenty-one DaysMake a Shopping List: StaplesMcDougall-Okayed Packaged and Canned ProductsSpice CombinationsRecipes for the McDougall Program for Maximum Weight LossVery-Low-Calorie Green and Yellow Vegetable DishesFavorite Garden Vegetable SaladSpinach SaladCucumber Cilantro SaladBean Sprout SaladGreens and VegetablesChunky Vegetable SaladOne-Minute ColeslawSpaghetti Squash and Broccoli SaladZucchini SlawJícama SaladTomato Vegetable SaladSpinach Vegetable SaladThai Vegetable SaladCucumber and Watercress SaladShredded SaladMixed Vegetable SaladFast Spicy SlawColeslawSweet-and-Sour SaladCucumber SaladChopped Broccoli SaladOriental Green SaladSpicy Tomato ColeslawFresh Garden SaladLow-Calorie Dressings, Dips, and SaucesRaw Vegetables and Tangy DipsFresh 34344444545464647484849495051525252
Tangy Garbanzo DipSweet Pea Guacamole“Cheese” SauceTarragon DressingEggplant DipMushroom DipCitrus DressingTomato DressingHigh-Carbohydrate, Low-Fat Breakfasts, Soups, Salads, and Main DishesBreakfastsCouscous and Orange CerealSweet Potato BeginningsBreakfast Apple RiceBaked Millet Breakfast SquaresCold Cereal BreakfastPotato HashFrozen Hash Brown PotatoesHot CerealSoupsVegetable Sweet Potato ChowderGarden Vegetable SoupFast MinestroneVegetable Barley SoupVegetable SoupBean, Squash, and Cabbage SoupFestive Condiment SoupGreen Potato SoupLentil Vegetable SoupCreamy Garlic SoupAllium SoupSouper SaladCreamy Spinach SoupBaja SoupBarley Mushroom SoupSaladsTostada SaladGreen Bean SaladZucchini Corn SaladGrain SaladBean and Rice SaladQuinoa SaladSabek’s TabouliItalian Potato SaladCurried Rice and Broccoli SaladWild Rice 6364656567676869697071717373737474757676777778
Corn SaladSummer Potato SaladMexican Potato SaladMixed Sprout SaladSprouted Lentil SaladMain DishesFive-Grain Rice and VegetablesFive-Grain RiceWild Spinach RiceVegetable Rice CasseroleMushrooms with Wild RiceFried RiceBlack-Eyed PeasPotato Rice MedleyPotato CasseroleDijon Mushroom PotatoesPotato-Squash BoatsPotato RatatouilleTex-Mex PotatoesPotato MedleyEasy Roasted PotatoesTwice-Baked PotatoesVegetable ChiliItalian Garbanzo StewSquashy Black BeansGarbanzo CurryCurry-Stuffed PeppersCurry Tomato SauceTomato Vegetable SauceTexan Vegetable CasseroleSweet-and-Sour VegetablesSavory Baked VegetablesBroccoli Mushroom SauceLo-Cal StewSquashy Bean StewMexican Vegetable StewGarbanzo StewAlu Gobi (Potato Cauliflower Curry)Curried EggplantMattar Guchi (Indian Spiced Peas and Mushrooms)Appendix: Additional Recipes That Fit Your Weight-Loss 919292939494959697989899100101101102103103104106
Carbohydrate Content of Various eefBlackberriesButterCarrotsCheddar cheeseChickenCodfishCorn, sweetEggsGrapesKidney beansLobsterMargarineMilk (whole, 3.5% fat)OatmealOlive oilPeanutsPotatoesPorkRiceShrimpSunflower seedsSweet potatoesTomatoesTunaTurkeyPERCENT 4900860149285005
Calorie ConcentrationsStarchy atoRiceSweet potatoWinter squash1.11.20.81.11.00.4Green and Yellow oZucchini0.30.30.20.20.20.30.30.20.2*Doctors, dietitians, and scientists compare the calorie concentrations of foods by dividing thenumber of calories by the weight of the food. This results in a number referred to as the caloriedensity of the food. For example, the calorie density of a raw potato would be figured bydividing 88 calories by 112 grams, which equals 0.8 calories per gram.6
Fruit Calorie angePeachPear105371356537987
Making Healthful SubstitutionsDON’T USEMilk (for cooking)POSSIBLE SUBSTITUTESRice milk (a drink made from brown rice,water, and a sweetener)Milk (for drinking)ButterCheeseYogurtSour creamIce creamEggs (in cooking)Eggs (to eat)Meat, poultry, fishWater, herbal tea, cereal beveragesNone“Cheese” Sauce (recipe page 53)NoneNoneNoneEner-G Egg ReplacerNoneStarchy vegetables, whole grains, legumes, wintersquashesNoneNone: use Teflon, Silverstone, Baker’s Secret(silicone-coated) pots and pansNone; omit oil or replace with water or mashedbanana for moistureWhole-grain rice or other whole grainsNoneMayonnaiseVegetable oil (for pans)Vegetable oils (in recipes)White RiceGrain flours8
Calories Burned per Minute During Exercise(based on speed of walking and body weight)Data from American College of Sports Medicine, Guidelines for Exercise Testingand Prescription, 3d ed. (Philadelphia: Lea & Febiger, 1986).9
Identification of Health GoalsMy short- and long-term goals for my appearance are:Lose weight: pounds in weeks; or pounds in monthsSee the rippling of my muscles and outlines of my bones in months.Keep myself trim and fit for:three months.six months.one year.the rest of my life.Bring the color back into my complexion in months.Eliminate greasy skin in week(s).Eliminate greasy hair in week(s).Appear more graceful and agile in months.My short- and long-term goals for my health are:Lower my cholesterol by: 25 mg/dl; 50 mg/dl;100 mg/dl; 150 mg/dl; or to normal (below 150 mg/dl).Lower my triglycerides by: 100 mg/dl; 200 mg/dl;500 mg/dl; or to normal (less than 200 mg/dl).Lower my blood pressure by: 10/10 mmHg; 15/15 mmHg;20/20 mmHg; or to normal (110/70 mmHg or less).Lower my blood sugar: 50 mg/dl; 100 mg/dl; 200 mg/dl; or to normal (less than 115 mg/dl).Relieve my acid indigestion: Some; All.Relieve my constipation: Some; All.Relieve my postnasal drip and sinus: Some; All.Relieve my headaches: Some; All.Relieve my arthritis: Some; All.10
Feel energetic: A little; A lot.Reduce or eliminate medications:Blood pressure medications: Some; All.Diabetic pills: Some; All.Antacids: Some; All.Laxatives: Some; All.Painkillers: Some; All.Other medications (name):: Some; All.: Some; All.: Some; All.in days; weeks; months.Live to a healthy old age of: 50; 60; 70;75; 80; 85; 90; 95; 100.My other short- and long-term goals are:.11
Motivating Reasons to ChangeThe reasons I want to fulfill my goals are:I only live once and I want the most out of my lifeI love my work and I will not be able to accomplish my ambitions without good healthand my best appearanceI like to feel physically, mentally, and emotionally good about myself (I want to likemyself again)I like the attentions I receive from others when I look goodI enjoy the physical freedom of bending over and tying my shoesI enjoy walking, bicycling, swimming, and other physical activities and sportsI do not like the side effects of medicationsI like the idea of being independent of drugs (drug-free)I do not enjoy pain (as common as indigestion and as horrible as the incisions frombypass surgery)I fear long suffering from cancer and other chronic diseasesI fear the treatments given for cancer, heart disease, arthritis, kidney failure, and otherchronic diseasesI consider spending money on poor health foolish and wastefulI dread being a burden on my family or friendsI fear dying prematurelyMy other motivating reasons for accomplishing my goals:12
Paying the PriceSteps I must take to fulfill my goals:I will change my diet:Half-Hearted Approach:Switch to low-fat dairy products.Give up beef and pork for chicken and fish.Skin my chicken.Eat more vegetables.Give up desserts.Serious Business:Eat at home more often.Avoid all oil like a poison.Learn to prepare five new healthy meals now.Try two new recipes a week.Find two restaurants that serve healthful food.Recruit two friends to follow the program with me.Limit feasting to very special occasions.Follow the most effective lifelong diet plan ever (The McDougall Program forMaximum Weight Loss).I will exercise:I will walk, bicycle, swim, etc., twice weekly; every other day;daily; twice a day.I will join an exercise class.I will join a health club.I will confront my tobacco addiction: Cut down; Quit.I will confront my caffeine addiction: Cut down; Quit.I will confront my alcohol addiction (habit): Cut down; Quit.I will confront my illicit drug addiction (habit): Cut down; Quit.I will resolve psychological problems by:Improving my diet and lifestyle.Managing my sleep.Keeping active.13
Participating in hobbies and sports.Changing employment.Seeking marriage and family counseling.Resolving conflicts with others.Becoming active in my religious faith.Seeking professional help.Other activities:14
Sample Menus for Twenty-one DaysThese are only suggestions. Please rearrange the menus in any way that appeals to you, andrepeat meals as often as you like.DAY 1Breakfast: Potato HashMorning Snack: Raw Vegetables with Fresh SalsaLunch: Barley Mushroom SoupAfternoon Snack: Rice CakesDinner: Shredded Salad, Texan Vegetable CasseroleEvening Snack: Raw Vegetables with Oil-Free Dressing as a DipDAY 2Breakfast: Couscous and Orange CerealMorning Snack: Corn SaladLunch: Summer Potato SaladAfternoon Snack: Rice Cakes with Leftover SaladDinner: Spinach Salad, Garbanzo StewEvening Snack: Raw Vegetables with Eggplant DipDAY 3Breakfast: Frozen Hash Brown PotatoesMorning Snack: Rice CakesLunch: Vegetable SoupAfternoon Snack: Raw Vegetables with Tangy Garbanzo Dip15
Dinner: Chunky Vegetable Salad, Wild Spinach RiceEvening Snack: Rice Cakes Spread with Mushroom DipDAY 4Breakfast: Baked Millet Breakfast SquaresMorning Snack: Raw Vegetables with Fresh SalsaLunch: Mexican Potato SaladAfternoon Snack: Rice Cakes with Leftover SoupDinner: Tomato Vegetable Salad, Curry Stuffed PeppersEvening Snack: Raw Vegetables with Tangy Garbanzo DipDAY 5Breakfast: Puffed Rice CerealMorning Snack: One-Minute ColeslawLunch: Vegetable Sweet Potato ChowderAfternoon Snack: Rice Cakes with Leftover SaladDinner: Spaghetti Squash and Broccoli Salad, Potato RatatouilleEvening Snack: Raw Vegetables with Fresh SalsaDAY 6Breakfast: Sweet Potato BeginningsMorning Snack: Rice Cakes with Leftover Soup or SaladLunch: Fast MinestroneAfternoon Snack: Raw Vegetables with Tangy Garbanzo DipDinner: Zucchini Corn Salad, Mushrooms with Wild Rice16
Evening Snack: Rice CakesDAY 7Breakfast: Breakfast Apple RiceMorning Snack: Cucumber Cilantro SaladLunch: Baja SoupAfternoon Snack: Rice Cakes with Leftover SoupDinner: Oriental Green Salad, Vegetable ChiliEvening Snack: Raw Vegetables with Tangy Garbanzo DipDAY 8Breakfast: OatmealMorning Snack: Zucchini Corn SaladLunch: Lentil Vegetable SoupAfternoon Snack: Rice CakesDinner: Green Bean Salad, Tex-Mex PotatoesEvening Snack: Mexican Potato SaladDAY 9Breakfast: Potato HashMorning Snack: One-Minute ColeslawLunch: Quinoa SaladAfternoon Snack: Raw Vegetables with Fresh SalsaDinner: Cucumber and Watercress Salad, Bean, Squash, and Cabbage SoupEvening Snack: Rice Cakes with Leftover Salad17
DAY 10Breakfast: Baked Millet Breakfast SquaresMorning Snack: Rice Cakes with Leftover SaladLunch: Garden Vegetable SoupAfternoon Snack: Raw Vegetables with DipDinner: Fast Spicy Slaw, Potato MedleyEvening Snack: Rice Cakes with Leftover SaladDAY 11Breakfast: Frozen Hash Brown PotatoesMorning Snack: Cucumber and Watercress SaladLunch: Low-Cal StewAfternoon Snack: Rice Cakes with Leftover SaladDinner: Tostada Salad, Souper SaladEvening Snack: Raw Vegetables with Tangy Garbanzo DipDAY 12Breakfast: Puffed Corn CerealMorning Snack: Rice Cakes with Leftover SaladLunch: Allium SoupAfternoon Snack: Raw Vegetables with DipDinner: Chopped Broccoli Salad, Vegetable Rice CasseroleEvening Snack: Rice Cakes with Leftover Soup18
DAY 13Breakfast: Breakfast Apple RiceMorning Snack: Raw Vegetables with Mushroom DipLunch: Sprouted Lentil SaladAfternoon Snack: Rice Cakes with Leftover Soup or SaladDinner: Creamy Garlic Soup, Thai Vegetable SaladEvening Snack: Raw Vegetables with Sweet Pea GuacamoleDAY 14Breakfast: Oatmeal or Seven-Grain Hot CerealMorning Snack: Raw Vegetables with DipLunch: Curried Rice and Broccoli SaladAfternoon Snack: Mini Rice Cakes with Eggplant or Mushroom DipDinner: Festive Condiment Soup, Favorite Garden Vegetable SaladEvening Snack: Rice Cakes with Leftover Soup or SaladDAY 15Breakfast: Frozen Hash Brown PotatoesMorning Snack: Fast Spicy SlawLunch: Green Potato SoupAfternoon Snack: Raw Vegetables with DipDinner: Jícama Salad, Sweet-and-Sour VegetablesEvening Snack: Rice Cakes with Leftover Soup or Salad19
DAY 16Breakfast: Couscous and Orange CerealMorning Snack: Raw Vegetables with DipLunch: Mixed Sprout SaladAfternoon Snack: Rice Cakes with Leftover SoupDinner: Zucchini Slaw, Tomato Vegetable Sauce with PotatoesEvening Snack: Bean and Rice SaladDAY 17Breakfast: Breakfast Apple RiceMorning Snack: Rice CakesLunch: Vegetable Barley SoupAfternoon Snack: Raw Vegetables with Tangy Garbanzo DipDinner: Greens and Vegetables, Potato Rice MedleyEvening Snack: Leftover Salad or SoupDAY 18Breakfast: Potato HashMorning Snack: Raw Vegetables with DipLunch: Wild Rice SaladAfternoon Snack: Sweet-and-Sour SaladDinner: Coleslaw, Potato CasseroleEvening Snack: Rice Cakes with Leftover Soup or Salad20
DAY 19Breakfast: Puffed Rice CerealMorning Snack: Leftover SaladLunch: Italian Potato SaladAfternoon Snack: Rice Cakes with Leftover SoupDinner: Cucumber Salad, Mattar GuchiEvening Snack: Raw Vegetables with DipDAY 20Breakfast: Frozen Hash Brown PotatoesMorning Snack: Raw Vegetables with DipLunch: Grain SaladAfternoon Snack: Rice Cakes with Leftover Soup or SaladDinner: Spicy Tomato Coleslaw, Savory Baked VegetablesEvening Snack: Rice Cakes with DipsDAY 21Breakfast: Sweet Potato BeginningsMorning Snack: Rice Cakes with Leftover Soup or SaladLunch: Curried EggplantAfternoon Snack: Raw Vegetables with DipDinner: Twice-Baked Potatoes with Broccoli Mushroom Sauce, Creamy Spinach SoupEvening Snack: Rice Cakes with Leftover Soup or Salad21
Make a Shopping List: Staples Soy milk or rice milk (no-fat)Lemon juice (bottled)Sherry (optional)Soy sauce (low-sodium)Vinegar (white, wine, balsamic, rice, and cider)Seasonings and Condiments No-salt seasoningsBarbecue sauces (low-sodium, oil-free)MustardSalad dressings (low-sodium, oil-free):Russian, Italian, French, etc.Salsa (low-sodium, oil-free)TabascoTomato catsup (low-sodium)Worcestershire sauce (no-anchovies variety)Herbs (Dried) and Spices AllspiceBasilBay leavesBlack pepperCayenneCelery seedChili powderCinnamonCoriander (ground)Cumin (ground)Cumin seedsCurry powderDillGarlic powderGinger (ground)Italian seasoning blendMaceMarjoramMustard (dry)NutmegOnion powderOregano22
PaprikaParsley flakesRed pepper (crushed flakes)RosemaryTarragonThymeTurmericWhite pepperBeverages Cereal beverages (Postum, Cafix, etc.)Soda water or seltzer (no-salt)Herbal teas (no-caffeine)General Shopping ListThese are things I usually have available in my cupboard and freezer. Depending on whichrecipes you choose to make, some foods may need to be added to this general list. Several bags of assorted rice cakesOne bag or box puffed cereal of your choiceOne 24-ounce box quick-cooking oatmealOne 21-ounce bag Seven-Grain Cerealor Hot Apple GranolaOne 16-ounce bag dry pinto beansOne 16-ounce bag dry red kidney beansOne 5-pound bag brown riceOne 16-ounce bag milletOne 16-ounce bag barleyOne 16-ounce bag green split peasOne 16-ounce bag Great Northern beansOne 16-ounce bag dry garbanzo beansOne 16-ounce bag dry lentilsOne 16-ounce bag frozen green peasOne 16-ounce bag frozen corn kernelsOne 24-ounce box frozen hash brown potatoesOne box bulgur (cracked wheat)One box couscousFour 16-ounce cans low-sodium tomato pureeFour 16-ounce cans low-sodium chopped tomatoesFour 8-ounce cans low-sodium tomato sauceTwo 16-ounce cans black beansTwo 16-ounce cans garbanzo beans23
Two 16-ounce cans white cannellini beansTwo 16-ounce cans kidney beansOne 16-ounce can pinto beansOne 4-ounce jar chopped pimientoOne 4-ounce can chopped green chiliesFresh IngredientsThis is a general list of the fresh ingredients I usually purchase at the supermarket. With thesefresh items, you have the beginnings of some of the unusual salads, soups, and main dishesfound in this book. 2 heads garlic, or 1 jar crushed or minced garlic1 piece fresh ginger5 pounds small red potatoesOne 5-pound bag white potatoesOne 3-pound bag carrots7 yellow onions1 red onion1 red bell pepper4 green bell peppers2 bunches scallions (also called green onions)1 pound fresh mushrooms1 bunch romaine1 head iceberg lettuce1 bunch green-leaf lettuce1 bunch celery4 to 6 tomatoes2 cucumbers4 zucchini2 leeks1 eggplant1 large bunch broccoli1 bag washed spinach1 head cauliflower1 box alfalfa sprouts1 bunch radishes1 lemon1 bunch fresh parsley or cilantro1 head cabbage1 head red cabbage1 orange1 jícama2 turnips24
1 pint cherry tomatoes2 pounds sweet potatoes2 bananas1 apple25
McDougall-Okayed Packaged and Canned ProductsManufacturer / DistributorVarietyCold CerealsThese cereals are made with whole grains, are low in salt, sugar, and additives, and contain noadded fats or oils.U.S. Mills (Erewhon)Crispy Brown RicePerky FoodsCrispy Brown RiceBarbara’s BakeryBrown Rice CrispsArrowhead MillsPuffed WheatPuffed RicePuffed MilletPuffed CornHot CerealsThese cereals are made with whole grains, are low in salt, sugar, and additives, and contain noadded fats or oils.Mercantile Food Co.American Prairie Organic Hot CerealsQuaker Oats Co.Quaker OatsQuick Quaker OatsU.S. Mills (Erewhon)Instant Oat MealStone-Buhr MillingHot Apple Granola 7-Grain CerealGolden Temple BakeryOat BranBarbara’s Bakery14 GrainsArrowhead Mills7 GrainInstant OatmealFrozen PotatoesThese frozen potatoes have no added fats, oils, or salt. Most have sugar (dextrose) and apreservative added. (Mr. Dell’s are potatoes only.)26
Ore-Ida FoodsHash BrownsPotatoes O’BrienBel-AirHash BrownsMr. Dell FoodsHash BrownsJ. R. Simplot Co.Okray’s Hash Brown Potato PattiesPopcornThis means unprocessed popcorn (with no added ingredients). You can pop any natural popcornyourself in an air popper or in the microwave.H. J. Heinz Co.Weight Watchers Microwave PopcornNature’s BestNature’s Cuisine (natural popcorn)Energy Food FactoryPopriceLapidus Popcorn Co.Lite-CornSpecialty Grain Co.Pop-Lite Microwave PopcornCountry Grown FoodsGourmet PopcornRice CakesThese cakes are made of rice with other whole grains and seasonings, and have no added fats oroils. Some have added salt.Quaker Oats Co.Rice Cakes (lightly salted)Corn CakesCaramel Corn CakesH. J. Heinz Co.Chico San (Millet, Buckwheat, and more)Hollywood Health FoodsMini Rice Cakes (Teriyaki, Apple Cinnamon)Pacific Rice ProductsMini Crispys (Apple Spice, Raisin N’ Spice,Italian Spice, Natural Sodium Free)Westbrae Natural FoodsTeriyaki Rice CakesRice Cakes (Wild Rice, Wehani, Brown Rice,Mochi Sweet)27
Lundberg Family FarmsBrown Rice Chewies,Brown Rice Crunchies,Organic Brown Rice Mini Rice CakesSoupsThese soups have no meat, dairy, or added fats or oils. Many are high in salt.Dry PackagedNile Spice FoodsCous-Cous (Tomato Minestrone, Lentil Curry, Lentil BlackBean, Split Pea)Chili ’n’ BeansWil-Pak FoodsTaste Adventure Soups (Black Bean, Curry Lentil, SplitPea, Red Bean)Fantastic FoodsFantastic Soups (Leapin Lentils Over Couscous, FantasticJumpin Black Beans, Fantastic Splittin’ Peas, Pinto Beansand Rice Mexicana)The Spice HunterKasba Curry with Rice BranMediterranean MinestroneCannedHealth ValleyFat-Free Soup (5 Bean, Vegetable and Country Corn, andVegetable plus others)Real FreshAndersen’s Soup (Split Pea)Hain Pure Food Co.Fat Free Soup (Vegetarian Split Pea, Vegetarian VeggieBroth)Mercantile Food Co.American Prairie Vegetable Bean SoupTrader Joe’sMostly Unsplit Pea SoupDry Packaged Grains and PastasThese grains contain whole grains only, with no added fats or oils.Quinoa Corp.QuinoaContinental MillsAla—cracked wheat bulgur28
Lundberg Family FarmsRizcous (grain mixture—don’t follow cooking directions—omitbutter and olive oil)Fantastic FoodsBrown Basmati RiceWhole Wheat CouscousArrowhead MillsWholegrain TeffQuick Brown Rice (Spanish Style, Vegetable Herb, andWild Rice & Herbs)Pritikin SystemsPritikin Mexican Dinner MixPritikin Brown Rice PilafNear East Food ProductsSpanish RiceWheat PilafTabouleLentil Pilaf MixSahara Natural FoodsCasbah-Wheat PilafCasbah-Spanish PilafCasbah Whole Wheat CouscousNile Spice FoodsWhole Wheat Couscous, Couscous Salad Mix, RozdaliWil-Pak FoodsTaste Adventure (Black Bean Flakes and Pinto BeanFlakes)J. A. Sharwood & Co.Sharwood’s India Pilau RiceTexmati RiceBasmati Brown RiceTipiakCouscousJerusalem Natural FoodsJerusalem Tab-oolehBerhanu International Ltd.Authentic Olde World—Lentils DivineBean and Vegetable Dishes (Frozen or Refrigerated)United FoodsPictsweet Express Microwaveable VegetablesBird’s Eye, General FoodsCountry Style Rice (microwave)Canned and Bottled Bean and/or Vegetable ProductsThese products contain no added fats and oils and are low in sodium and preservatives. The cans29
are made of metals that leach into the foods unless they are coated. Glass jars, of course, containno metal.Eden FoodsGreat Northern Beans (glass jars)Pinto Beans (glass jars)Adzuki Beans (glass jars)Whole EarthBaked BeansHealth Valley FoodsBoston Baked BeansHain Pure Food Co.Spicy Vegetarian Homestyle ChiliBush Bros. & Co.Bush’s Deluxe Vegetarian BeansBrazos ProductsBrazos Cajun Bean DipS & W Fine FoodsMaple Syrup BeansDeli-Style Bean SaladMixed Bean Salad (bottled)Dill Garden SaladSuccotashGarden Style Pasta SaladLittle Bear Organic FoodsBearitos—Chili, Black Bean DipAmerican Home FoodProductsSalad Bar (Marinated Medley, Three Bean Salad,Garbanzo Beans, Kidney Beans)Del Monte FoodsDennison’s Chili Beans in Chili GravyBeatrice / Hunt-WessonRosarita No Fat Refried BeansGuiltless GourmetBean DipsWalnut AcresGarbanzo Beans, Pinto BeansStop & ShopSupermarket Co.Chick-peas (garbanzo beans)H. J. Heinz Co.Vegetarian Beans in Tomato SauceTrader Joe’sSpicy Black Bean Dip30
Canned Tomato ProductsThese products contain no added salt. If they are too bland, add salt at the table if your healthpermits. Metals leach from cans.Health Valley FoodsTomato Sauce (coated lead-free can)Del Monte USATomato Sauce (No Salt Added)Original Style Stewed Tomatoes With Onions, Celery,Green Peppers (No Salt Added)Tomato PasteBeatrice / Hunt-WessonNo Salt Added Tomato PasteNo Salt Added Tomato SauceNo Salt Added Stewed TomatoesNo Salt Added Whole TomatoesContadina FoodsTomato PureeTomato PastePetProgresso (Tomato Paste, Tomato Puree)Eden FoodsCrushed Tomatoes (No Salt Added)Trader Joe’sTomato SauceS & W Fine FoodsNo-Salt Added Ready-Cut Peeled TomatoesItal Trade, USAPomi (Strained Tomatoes, Chopped Tomatoes)Walnut AcresTomato PureeTomatoesSalad DressingsThese contain no dairy products (whey, buttermilk, etc.), no fats, and no oils. Many state clearlyNo oil. Should also say Low-sodium.Pritikin SystemsNo-oil Dressing (Ranch, Tomato, Italian, Russian, CreamyItalian, etc.)WM Reily & Co.Herb Magic (All no-oil—Vinaigrette, Italian, Gypsy, ZestyTomato, Creamy Cucumber)American Health ProductsEl Molino Herbal Secrets (All no-oil—Herbs & Spices,etc.)31
KraftOil-Free Italian (high-salt)H. J. Heinz Co.Weight Watchers Dressing (Tomato Vinaigrette, French)Cook’s ClassicsCook’s Classic Oil-Free Dressings (Italian Gusto, CountryFrench, Garlic Gusto, Dijon, Dill)St. Mary GlacierOil-Free Salad Dressing—many flavorsTrader Joe’sNo Oil Dill & Garlic Dressing, ItalianSweet AdelaideEnterprisesPaula’s No Oil DressingNature’s HarvestOil-Free Vinaigrette, Oil-Free Herbal SplendorNakano USASeasoned Rice VinegarUncle Grant’s FoodsUncle Grant’s Salute—Honey Mustard Tarragon DressingS & W Fine FoodsVintage Lites Oil-Free DressingTres ClassiqueGrand GarlicTomato & Herb French DressingThe Mayhaw TreeVidalia Onion VinegarSalsasThese contain vegetable ingredients only, with no oils. Some have preservatives. Many haveadded sugar and/or salt.Hain Pure Food Co.SalsaPetOld El Paso SalsaTree of LifeSalsaNabisco BrandsOrtega Green Chile SalsaPace FoodsPicante SauceLa Victoria FoodsChili DipSalsa Jalapena, etc.Ventre Packing Co.Enrico’s Salsa32
Guiltless GourmetGuiltless Gourmet Picante SaucePritikin SystemsSalsaTrader Joe’sSalsa Authentica & Salsa VerdeNature’s HarvestSalsaSpaghetti SauceThese contain no meat, dairy products, or added oils or fats. Use sparingly.Pure & SimpleJohnson’s Spaghetti SauceTrader Joe’sTrader Giotto’s Italian Garden Fresh Vegetable SpaghettiSauceWestbrae Natural FoodsCi’ Bella Pasta Sauce (no salt, no oil)H. J. Heinz Co.Weight Watchers Spaghetti Sauce with MushroomsCampbell Soup Co.Healthy RequestMarinara SauceS & W Fine FoodsPasta SaucePritikin SystemsPritikin Spaghetti Sauce (Original, Chunky Garden Style)Beatrice / Hunt-WessonHealthy Choice Spaghetti SauceNature’s HarvestRocket PestoTree of LifeFat-Free Pasta SauceSonoma GourmetTomato Caper Herb SauceBarbecue Sauces, Catsups, and RelishesThese contain no added fats or oils, but most have added salt and sugar. Some havepreservatives. Use sparingly.Beatrice / Hunt-WessonHunt’s All Natural Thick & Rich Barbecue SauceRidg’s Finer FoodsBull’s Eye Original Barbecue Sauce33
Robbie’sRobbie’s Sauce (Barbecue—Mild & Hot, Sweet & SourHawaiian Style)KetchupHain Pure Food Co.CatsupKingsford ProductsK. C. Masterpiece Original SauceMrs. Renfro’sMrs. Renfro’s Barbecue Sauce, Tomato Relish, CornRelish, etc.New MorningCorn RelishWestbrae Natural FoodsFruit Sweetened CatsupUnsweetened Un-KetchupHealth Valley FoodsCatch-Up Tomato Table SauceVentre Packing Co.Enrico’s KetchupPure & SimpleJohnson’s KetchupBeatrice / Hunt-WessonNo Salt Added Tomato KetchupThe Mayhaw TreeBarbeque SauceTim’s Gourmet FoodsTim’s Barbecue SauceSoy SaucesThese soy sauces contain no MSG. They are all high in sodium, but some are salt-reduced.Kikkoman FoodsLite Soy SauceWestbrae Natural FoodsMild Soy SauceSan-J InternationalTamari Wheat Free Soy SauceLive Food ProductsBragg Liquid AminosEdward & SonsTrading Co.Ginger TamariOther SaucesThese contain no oils, fats, or MSG. Many have salt and preservatives. Some are very spicy. Use34
sparingly.Nabisco BrandsA1 Steak SauceLea & PerrinsLea & Perrins Steak SauceHP Steak SauceOak Hill FarmsVidalia Onion Steak SauceThree Pepper Lemon Hot SauceReese Finer FoodsOld English Tavern SauceSan-J InternationalTeriyaki SauceSt. Giles Foods Ltd.Matured Worcestershire SauceMcIlhenny Co.TabascoGourmet FoodsCajun SunshineDurkee-French FoodsRed Hot SauceBaumer FoodsCrystal Hot SauceB. F. Trappey’s SonsRed Devil Louisiana Hot SauceJ. Sosnick & SonKosher HorseradishReese Finer FoodsPrepared HorseradishAylas OrganicsSzechwan, Cajun, Curry SauceEdwards & SonsStir Krazy Vegetarian Worcestershire SauceSalt-Free Seasoning MixturesThese mixes are made with no added salt but contain a small amount of natural sodium. They aremade of dehydrated vegetables and spices. Watch for added salt and oils in any seasoning mixesyou buy.Alberto-Culver Co.Mrs. Dash (Low Pepper–No Garlic, Extra Spicy, OriginalBlend, etc.)Modern ProductsVegit-All Purpose SeasoningOnion MagicNatural Seasoning35
Parsley PatchParsley Patch (All Purpose, Mexican Blend, etc.)Maine CoastSea VegetablesSea Seasonings (Dulse with Garlic, Nori with Gingeretc.)Estee Corp.Seasoning Sense (Mexican, Italian)Hain Pure Food Co.Chili Seasoning MixBernard Jensen ProductsBroth or Seasoning Special Vegetable MixAcceptable Milk SubstitutesThese are dairy-free and low in natural vegetable fat. They should not be used as beverages buton cereals and in cooking.GrainaissanceAmazake Rice DrinkHealth Valley FoodsFat-Free Soy MooHot DrinksThese contain no caffeine or strong herbs.Many manufacturersNon-caffeinated teasModern ProductsSippLibby, McNeill & LibbyPeroWorthington FoodsKaffree RomaRichter Bros.CafixGeneral Foods Corp.Postum36
Spice CombinationsMexican SalsaChili powderCuminCilantroItalian ParsleyBasilOreganoGarlicAsian Soy sauceFresh gingerDry mustardGarlicGreek Lemon JuiceCinnamonCuminBlack pepperIndian TurmericCurry powderCilantroCumin37
Recipes for the McDougall Program for Maximum Weight LossVery-Low-Calorie Green and Yellow Vegetable DishesFavorite Garden Vegetable SaladSERVINGS: 5PREPARATION TIME: 30 MINUTESCOOKING TIME: 5 MINUTES (OPTIONAL) 8 cups torn leafy greens (romaine, escarole, green leaf, iceberg, etc.)1 cup broccoli florets1 cup cauliflower florets1 cup diced zucchini1 cup diced yellow crookneck squash1 cup diced red bell pepper1 cup snow peas1 cup cherry tomatoes, halved3 4 cup oil-free salad dressingWash, dry, and tear the lettuce into bite-sized pieces and place it in a large bowl.Place all the vegetables except the tomatoes in a steamer basket and steam over boiling water 5minutes. (This is an optional step. The vegetables can also be added to the salad raw for extracrunchiness and eye appeal.) Add the vegetables and tomatoes to the lettuce. Toss well to mix.Add the dressing and mix again. Serve at once.Spinach SaladSERVINGS: 2PREPARATION TIME: 10 MINUTES 5 cups washed, torn fresh spinach1 small red onion, sliced and separated into rings1 seedless orange, peeled, sliced, and quartered1 3 cup oil-free dressing of your choiceCombine the vegetables and the orange in a large bowl. Pour the dres
Recipes for the McDougall Program for Maximum Weight Loss 38 Very-Low-Calorie Green and Yellow Vegetable Dishes 38 Favorite Garden Vegetable Salad 38 Spinach Salad 38 Cucumber Cilantro Salad 39 Bean Sprout Salad 39 Greens and Vegetable
