Bowflex TC3000, TC5000, TC1000 manual Body Leanness Program

Body Leanness Program

Dinner = 500 or 300 calories.

Men = 500 calories, Women = 300 calories

Choice of one of three meals:

Tuna Salad Dinner

In a large bowl, mix the following:

1 6-ounce can chunk light tuna in water (180)

1 tablespoon Hellmann’s® Light, Reduced-Calorie Mayonnaise (50)

2 tablespoons sweet pickle relish (40) 1/4 cup whole kernel corn, canned,

no salt added (30) Non-caloric beverage

Men add:

1/2 cup sliced white potatoes, canned (45) 2 slices whole wheat bread (140)

Steak Dinner

3 ounces lean sirloin, broiled (176)

1/2 cup sweet peas, canned, no salt added (60) 1/2 cup beets, canned (35)

1/2 cup skim milk (45) Non-caloric beverage

Men add:

2 slices whole wheat bread (140)

1 teaspoon Promise® Ultra Vegetable Oil Spread (12) 1/2 cup skim milk (45)

Frozen Microwave Dinner

Choose one of five recommended meals:

Glazed Chicken Dinner, Lean Cuisine® (230)

1/2 cup skim milk (45) Non-caloric beverage

Men add:

2 slices whole wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread

(24)

1/2 cup skim milk (45)

Lasagna with Meat Sauce, Lean Cuisine® (240)

1/2 cup skim milk (45) Non-caloric beverage

Men add:

2 slices whole—wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread

(24)

1/2 cup skim milk (45)

Macaroni and Cheese, Weight Watchers® (260)

1/2 cup skim milk (45) Non-caloric beverage Men add:

2 slices whole—wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread

(24)

1/2 cup skim milk (45)

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

1/2 cup skim milk (45) Non-caloric beverage Men add:

2 slices whole-wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread

(24)

1/2 cup skim milk (45)

Country Inn Roast Turkey Classic,

Healthy Choice® (250)

1/2 cup skim milk (45) Non-caloric beverage Men add:

2 slices whole-wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread

(24)

1/2 cup skim milk (45)

Late-Night 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.

Mid-Afternoon Snacks on Page 39, plus the following: 1/2 cup low-fat frozen yogurt (100)

2 cups light, microwave popcorn (100)

Bowflex® TreadClimber® Owner’s Manual 56