Bowflex TC1000 manual Bagel, Sandwich, Cereal, Shake choice of one, Soup choice of one, Chef Salad

Body Leanness Program

The Eating Plan

Breakfast = 300 calories.

Choice of bagel, cereal or shake:

Bagel:

1 plain bagel, Sarah Lee® (frozen) (210) 3/4 ounce light cream cheese (45)

1/2 cup orange juice, fresh or frozen (55) Non-caloric beverage: any beverage without calories, caffeine or sodium, such as decaffeinated coffee

or tea.

Lunch = 300 calories.

Choice of one of three meals:

Sandwich:

2 slices whole wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread

(24)

2 ounces white meat (about 8 thin slices), chicken or turkey (80)

1 ounce fat-free cheese (1 1/2 slices) (50)

[Optional: Add to bread 1 teaspoon Dijon mustard (0)] Non-caloric beverage

Cereal:

1.5ounces (42 grams) serving equals approximately 165 calories.

Choice of one: Kellogg’s® Low Fat Granola, General Mills® Honey Nut Clusters or General Mills® Basic 4

1/2 cup skim milk (45) 3/4 cup orange juice (82) Non-caloric beverage

Shake (choice of one):

Banana – Orange

1 large banana (8 3/4 inches long) (100) 1/2 cup orange juice (55)

1/2 cup skim milk (45)

2 tablespoons wheat germ (66)

1 teaspoon safflower oil (42)

2 ice cubes (optional)

Place ingredients in blender. Blend until smooth.

Chocolate or Vanilla

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

1 cup skim milk (90)

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

1 teaspoon safflower oil (42)

1 teaspoon Carnation® Malted Milk powder (20)

2 ice cubes (optional)

Place ingredients in blender. Blend until smooth.

Soup (choice of one):

Healthy Choice® Hearty Chicken, 15-ounce can (260), or Campbell’s® Healthy Request Hearty Vegetable Beef, 16-ounce can (260)

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

Chef Salad:

2 cups lettuce, chopped (20)

2 ounces white meat, chicken or turkey (80)

2 ounces fat-free cheese (100)

4 slices tomato, chopped (28)

1 tablespoon Italian, fat-free dressing (6)

1 slice whole wheat bread (70) Non-caloric 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.

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 ounce (2 small 1/2 ounce boxes) raisins (82)

1 cup light, nonfat, flavored yogurt (100)

55 Bowflex® TreadClimber® Owner’s Manual