C. orange juice, fresh or frozen, Cereal | Bowflex 003-3211-120108A

THe Eating Plan (us measurements*)

Breakfast = 300 calories

Choice of bagel, cereal or shake.

Bagel

1 plain bagel (frozen) (210) 3/4 oz. light cream cheese (45)

1/2 C. orange juice, fresh or frozen (55)

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

Cereal

1.5oz. (42 grams) serving equals approximately 165 calories. Choice of one: Kellogg’s® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4

1/2 C. skim milk (45) 3/4 C. orange juice (82) Noncaloric beverage

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

1 large banana (8 3/4 inches long)

(100)

1/2 C. orange juice (55) 1/2 C. skim milk (45)

2 T. wheat germ (66)

1 t. 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)

1C. skim milk (90)

1/2 large banana (8 3/4 inches long) (50)

1t. safflower oil (42)

1t. Carnation® Malted Milk powder (20)

2ice cubes (optional)

Lunch = 300 calories.

Choice of sandwich, soup or salad.

Sandwich

2 slices whole wheat bread (140)

2t. Promise Ultra® Vegetable Oil Spread (24)

2oz. white meat (about 8 thin

slices), chicken or turkey (80)

1oz. fat-free cheese (1 1/2 slices) (50)

(Opt.: Add to bread 1 t. Dijon

mustard (0)

Noncaloric beverage

Soup (choice of one soup)

•Healthy Choice® Hearty Chicken, 15-oz. can (260), or

•Campbell’s® Healthy Request

Hearty Vegetable Beef, 16-oz. can (260)

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

Chef Salad

2 C. lettuce, chopped (20)

2 oz. white meat, chicken or turkey

(80)

2 oz. fat-free cheese (100)

4 slices tomato, chopped (28)

1T. 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 (8 3/4 inches long)

(100)

1 apple (3-inch diameter) (100)

1/2 cantaloupe (5-inch diameter) (94) 5 dried prunes (100)

1 oz. (2 small 1/2 oz. boxes) raisins

(82)

1 C. 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:

16-oz. can chunk light tuna in water (180)

1T. Hellmann’s® Light, Reduced- Calorie Mayonnaise (50)

2T. sweet pickle relish (40)

1/4 C. whole kernel corn, canned, no salt added (30)

Noncaloric beverage Men add:

1/2 C. sliced white potatoes, canned (45)

2 slices whole wheat bread (140)

Steak Dinner

3 oz. lean sirloin, broiled (176) 1/2 C. sweet peas, canned, no salt added (60)

1/2 C. beets, canned (35) 1/2 C. skim milk (45) Noncaloric beverage Men add:

2 slices whole wheat bread (140)

1 t. Promise Ultra® Veg Oil Spread

(12)

1/2 C. skim milk (45) Frozen Microwave Dinner Choice of one meal:

•Glazed Chicken Dinner,

Lean Cuisine® (230) 2/3 C. skim milk (60) Noncaloric beverage

•Lasagna with Meat Sauce,

Lean Cuisine® (240) 1/2 C. skim milk (45) Noncaloric beverage

•Macaroni and Cheese,

Weight Watchers® (260) 1/2 C. skim milk (45) Noncaloric beverage

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

1/2 C. skim milk (45) Noncaloric beverage

•Grilled Turkey Breast,

Healthy Choice® (260) 1/2 C. skim milk (45) Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

2 t. Promise Ultra® Veg Oil Spread

(24)

1/2 C. 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:

1/2 C. low-fat frozen yogurt (100)

2 C. light, microwave popcorn (100)

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

Owner’s Manual

Bowflex 003-3211-120108A manual C. orange juice, fresh or frozen, Cereal, Calories for Weeks 3&4

Models: 003-3211-120108A

1/2 C. orange juice, fresh or frozen (55)

Cereal

1 large banana (8 3/4 inches long)

(100)

100 calories for Weeks 3&4;

1 large banana (8 3/4 inches long)

(100)

1 apple (3-inch diameter) (100)

•Glazed Chicken Dinner,

•Lasagna with Meat Sauce,

1/2 C. low-fat frozen yogurt (100)

2 C. light, microwave popcorn (100)

1/2 C. orange juice, fresh or frozen (55)

Cereal

1 large banana (8 3/4 inches long)

(100)

100 calories­ for Weeks 3&4;

1 large banana (8 3/4 inches long)

(100)

1 apple (3-inch diameter) (100)

•Glazed Chicken Dinner,

•Lasagna with Meat Sauce,

1/2 C. low-fat frozen yogurt (100)

2 C. light, microwave popcorn (100)

100 calories for Weeks 3&4;