Bowflex Sport Owners Manual - Page 29

The Eating Plan - Metric Measurements* Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (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 1 packet Carnation® Instant Breakfast, Champion UltraMet®, or another diet shake powder that contains the appropriate calories (100) 240 ml skim milk (90) 1/2 large banana (22 cm long) (50) 5 ml safflower oil (42) 5 ml Carnation® Malted Milk powder (20) 2 ice cubes (optional) (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) 15 ml Italian, fat-free dressing (6) 1 slice 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. Lunch = 300 calories. Tuna Salad Dinner In a large bowl, mix the following: Choice of sandwich, soup or salad. 1 can (170 g) chunk light tuna in water (180) Sandwich 15 ml Hellmann's® Light, Reduced- 2 slices whole wheat bread (140) 10 ml Promise Ultra® Vegetable Oil Calorie Mayonnaise (50) 30 ml sweet pickle relish (40) Spread (24) 60 ml whole kernel corn, canned, no 57 g white meat (about 8 thin salt added (30) slices), chicken or turkey (80) Noncaloric beverage 28 g fat-free cheese (1 1/2 slices) Men add: * Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found. 29