Bowflex Ultimate Assembly and Owners Manual - Page 77

The Eating Plan - Metric Measurements* 77 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) 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) 28 g 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) 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. Tuna Salad Dinner In a large bowl, mix the following: 1 can (170 g) chunk light tuna in water (180) 15 ml Hellmann's Light, Reduced-Calorie Mayonnaise (50) 30 ml sweet pickle relish (40) 60 ml whole kernel corn, canned, no salt added (30) Noncaloric beverage Men add: 120 ml sliced white potatoes, canned (45) 2 slices whole wheat bread (140) Steak Dinner 85 g 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 Vegetable 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: 2 slices whole-wheat bread (140) 10 ml Promise Ultra Vegetable Oil Spread (24) 120 ml 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: 120 ml low-fat frozen yogurt (100) 240 ml light, microwave popcorn (100) * Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.