Eating plan – Bowflex TC5300 User Manual

Page 59

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Bowflex® TreadClmber® Assembly and Owner’s Manual

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.

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)

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.

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

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)

eaTing Plan

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