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TheEating Nan - us
Measurements
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel (frozen)(210)
3/4 oz.light creamcheese(45)
1/2 C.orangejuice, fresh or frozen(55)
Any beverage without calories,caffeine,or
sodium,suchas decaffeinated coffeeor tea.
Cereal
1.5oz.(42grams)servingequals
approximately 165calories.
Choiceof one:Kellogg's ®Low FatGranola
(without raisins),GeneralMills®HoneyNut
Clusters,GeneralMills®Basic4
1/2 C.skimmill<(45)
3/4 C.orangejuice (82)
Noncaloricbeverage
Shake (choice of one shake)
Placeingredientsin blender.Blenduntil
smooth.
Banana-Orange Shake
1 large banana(8 3/4 incheslong)(100)
1/2 C.orangejuice (55)
1/2 C.skimmill<(45)
2 T.wheat germ(66)
1 t. safflower oil (42)
2 ice cubes(optional)
or Chocolateor Vanilla Shake
1 packetCarnation ®InstantBreakfast,
Champion UItraMet ® ,or anotherdiet shake
powderthat containsthe appropriatecalories
(100)
1 C.skim mill<(90)
1/2 largebanana(8 3/4 inches long)(50)
1 t. safflower oil (42)
1 t. Carnation ® Malted Mill<powder(20)
2 ice cubes(optional)
Lunch= 300 calories.
Choice of sandwich,soup or salad.
Sandwich
2 sliceswhole wheat bread(140)
2 t. Promise Ultra ®VegetableOil Spread(24)
2 oz.white meat (about8 thin slices),chicken
or turkey(80)
1 oz.fat-free cheese(1 1/2 slices)(50)
(Opt.:Add to bread 1 t. Dijonmustard(0)
Noncaloricbeverage
Soup (choice of one soup)
* HealthyChoice ®HeartyChicken,15-oz. c an
(260),or
* Campbell's ® HealthyRequestHearty
VegetableBeef, 16-oz. c an (260)
1/2 slicewhole-wheatbread(35)
Noncaloricbeverage
Chef Salad
2 C. lettuce,chopped(20)
2 oz.white meat,chickenor turkey(80)
2 oz.fat-free cheese(100)
4 slicestomato,chopped(28)
1 T. Italian,fat-free dressing(6)
1 slice wholewheat bread(70)
Noncaloricbeverage
Mid-AfternoonSnack
Men-200 caloriesfor Weeks1&2;
150caloriesfor Weeks3&4;
100caloriesfor Weeks5&6.
Women-150 caloriesfor Weeks1&2;
100caloriesfor Weeks3&4;
50 caloriesfor Weeks5&6.
Choose calories from:
1 large banana(8 3/4 incheslong)(100)
1 apple(3-inchdiameter)(100)
1/2 cantaloupe (B-inchdiameter)(94)
5 dried prunes(100)
1 oz.(2 small 1/2 oz.boxes)raisins(82)
1 C. light, nonfat,flavoredyogurt (100)
Dinner
Men-500 calories,Women-300 calories
Choice of tuna salad dinner,steak dinner
or frozenmicrowave dinner.
TunaSalad Dinner
Ina largebowl, mix the following:
1 6-oz.canchunklight tuna in water (180)
1 T. Hellmann's ® Light, Reduced-Calorie
Mayonnaise(50)
2 T.sweet picklerelish (40)
1/4 C.whole kernelcorn,canned,no salt
added(30)
Noncaloricbeverage
Men add:
1/2 C.slicedwhite potatoes,canned(45)
2 sliceswhole wheat bread(140)
Steak Dinner
3 oz. lean sirloin,broiled (176)
1/2 C. sweetpeas,canned,no salt added(60)
1/2 C. beets,canned(35)
1/2 C. skimmill<(45)
Noncaloricbeverage
Men add:
2 sliceswholewheat bread(140)
1 t. Promise Ultra ®VegetableOil Spread(12)
1/2 C. skimmill<(45)
FrozenMicrowave Dinner
Choiceof one meal:
* GlazedChickenDinner,LeanCuisine ®(230)
2/3 C. skimmill<(60)
Noncaloricbeverage
* Lasagna with Meat Sauce,LeanCuisine ®
(240)
1/2 C.skimmill<(45)
Noncaloricbeverage
* Macaroniand Cheese, Weight Watchers ®
(260)
1/2 C.skimmill<(45)
Noncaloricbeverage
* Broccoli& Cheddar C heese Sauceover
BakedPotato,LeanCuisine ®LunchExpress
(250)
1/2 C.skimmill<(45)
Noncaloricbeverage
* GrilledTurkeyBreast,HealthyChoice ®(260)
1/2 C.skimmill<(45)
Noncaloricbeverage
Men add:
2 sliceswholewheat bread(140)
2 t. Promise Ultra ®VegetableOil Spread(24)
1/2 C. skimmill<(45)
Late-Right Snack
Men-200 caloriesfor 1&2; 150caloriesfor
Weeks3&4; 100caloriesfor Weeks5&6.
Women-150 caloriesfor Weeks1&2; 100
caloriesfor Weeks3&4; 50 caloriesfor Weeks
5&6.
Choosecalories from afternoonsnack
selections plusthe following:
1/2 C. low-fat frozenyogurt(100)
2 C. light, microwavepopcorn(100)
Bowflex" Bod)Leanness
Program
71
Costco BFX
Xceed OM FINAL_olint.indd
73
8,'16,'2006
3:41:47 PM
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