Bowflex XTL - Manual (Page 71)

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)
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 Cracklin’ Oat Bran,
General Mills Clusters, Post Honey Bunches of
Oats, General Mills Honey Nut Cheerios
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, Ultra Slim-
Fast, 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 Turkey Vegetable, 15-ounce can
(240), or Campbell’s Healthy Request Hearty
Chicken Rice, 16-ounce can (240)
1 slice whole-wheat bread (70)
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)
The Eating Plan 69