Bowflex 003-3211-120108A manual Ml skim milk, Dinner Men-500 calories, Women-300 Calories, Water

THe Eating Plan (metric measurements*)

Breakfast = 300 calories

Choice of bagel, cereal or shake.

Bagel

1 plain bagel (frozen) (210)

21 g light cream cheese (45)

120 ml orange juice, fresh or frozen

(55)

Any beverage without calories, caffeine, or ­sodium, such as decaffeinated coffee or tea.

Cereal

42 gram serving equals approximately 165 calories. Choice of one: Kellogg’s® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4

120 ml skim milk (45)

177 ml orange juice (82) Noncaloric beverage

Shake (choice of one shake) Place ingredients in blender. Blend until smooth. Banana-Orange Shake

1 large banana (22 cm long) (100)

120 ml orange juice (55)

120 ml skim milk (45)

15 ml wheat germ (66)

5 ml safflower oil (42)

2 ice cubes (optional)

or Chocolate or Vanilla Shake

1packet Carnation® Instant Breakfast, Champion UltraMet®, or another diet shake powder that contains the appropriate calories (100)

240ml skim milk (90)

1/2 large banana (22 cm long) (50)

5ml safflower oil (42)

5ml Carnation® Malted Milk powder (20)

2ice cubes (optional)

Lunch = 300 calories.

Choice of sandwich, soup or salad.

Sandwich

2 slices whole wheat bread (140)

10 ml Promise Ultra® Vegetable Oil Spread (24)

57 g white meat (about 8 thin

slices), chicken­ or turkey (80)

28g fat-free cheese (1 1/2 slices) (50)

(Opt.: Add to bread 5 ml Dijon ­ mustard (0)

Noncaloric beverage

Soup (choice of one soup)

•Healthy Choice® Hearty Chicken, 420 g can (260), or

•Campbell’s® Healthy Request Hearty Vegetable Beef, 450 g

can (260)

1/2 slice whole-wheat bread (35) Noncaloric beverage

Chef Salad

480 ml lettuce, chopped (20)

57 g white meat, chicken or turkey

(80)

57 g fat-free cheese (100)

4 slices tomato, chopped (28)

15ml Italian, fat-free dressing (6)

1slice whole wheat bread (70) Noncaloric beverage

Mid-Afternoon Snack

Men–200 calories for Weeks 1&2; 150 calories for Weeks 3&4; 100 calories for Weeks 5&6. Women–150 calories for Weeks 1&2;

100 calories­ for Weeks 3&4;

50 calories for Weeks 5&6. Choose calories from:

1 large banana (22 cm long) (100)

1 apple (7.6 cm diameter) (100) 1/2 cantaloupe (12.7 cm diameter) (94)

5 dried prunes (100)

28 g (2 small 14 g. boxes) raisins (82)

240 ml light, nonfat, flavored yogurt

(100)

Dinner

Men–500 calories, Women–300

calories

Choice of tuna salad dinner, steak dinner or frozen microwave dinner.

Tuna Salad Dinner

In a large bowl, mix the following: 1 can (170 g) chunk light tuna

in water (180)

15ml Hellmann’s® Light, Reduced- Calorie Mayonnaise (50)

30ml sweet pickle relish (40)

60ml whole kernel corn, canned, no salt added (30)

Noncaloric beverage Men add:

120ml sliced white potatoes, canned (45)

2slices whole wheat bread (140) Steak Dinner

85g lean sirloin, broiled (176)

120 ml sweet peas, canned, no salt added (60)

120 ml beets, canned (35)

120 ml skim milk (45) Noncaloric beverage Men add:

2 slices whole wheat bread (140)

5 ml Promise Ultra® Veg Oil Spread

(12)

120 ml skim milk (45) Frozen Microwave Dinner Choose one meal:

•Glazed Chicken Dinner, Lean Cuisine® (230)

160 ml skim milk (60) Noncaloric beverage

•Lasagna with Meat Sauce, Lean

Cuisine® (240)

120 ml skim milk (45) Noncaloric beverage

•Macaroni and Cheese, Weight

Watchers® (260)

120 ml skim milk (45) Noncaloric beverage

•Broccoli & Cheddar Cheese Sauce over Baked Potato, Lean Cuisine® Lunch Express (250)

120 ml skim milk (45) Noncaloric beverage

•Grilled Turkey Breast,

Healthy Choice® (260)

120 ml skim milk (45) Noncaloric beverage

Men add:

2slices whole-wheat bread (140)

10ml Promise Ultra® Veg Oil Spread (24)

120ml skim milk (45)

Late-Night Snack

Men–200 calories for 1&2; 150 calories for Weeks 3&4; 100 calories for Weeks 5&6. Women–150 calories for Weeks 1&2; 100 ­calories for Weeks 3&4; 50 calories for Weeks 5&6.

Choose calories from afternoon snack selections plus the following:

120ml low-fat frozen yogurt (100)

240ml light, microwave popcorn (100)

*Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.

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Owner’s Manual