Bowflex TC5300 - Manual (Page 60)

 FAT-LOSS 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)
eaTing Plan