Bowflex Xtreme 2 - Manual (Page 61)

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)
Noncaloric beverage: any beverage without calories,
caffeine or sodium, such as decaffeinated coffee or tea.
Cereal
1.5 ounces (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)
Noncaloric 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.
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)]
Noncaloric beverage
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)
Noncaloric 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)
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.
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)