Bowflex Motivator 2 - Manual (Page 25)

2
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)
The Eating Plan -
Metric Measurements *
* Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.
The Bowflex
®
Body Leanness Program