Bowflex XTL - Manual (Page 72)

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)
Noncaloric 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)
Noncaloric 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 (240)
1/2 cup skim milk (45)
Noncaloric 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)
Noncaloric 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)
Noncaloric 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)
Noncaloric 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)
Noncaloric 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.
Afternoon snacks on page 69, plus the following:
1/2 cup low-fat frozen yogurt (100)
2 cups light, microwave popcorn (100)
The Eating Plan 70